Friday 03262021
CrossFit Open 21.3 For Time: 15 Front Squats 95 / 65 lb 30 Toes-To-Bars 15 Thrusters 95 / 65 lb Rest 1:00 15 Front Squats 95 / 65 lb 30...
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crossfitquispamsis
- Mar 24, 2021
- 1 min
Thursday 03252021
Stretch 30 min 21.3 "Pre-Game" At 50% intensity (warm-up pace): Part A) 3:00 min Light Monostructural (Bike, Row, Ski, or Run) Part B) 3...
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crossfitquispamsis
- Mar 23, 2021
- 1 min
Wednesday 03242021
Warmup Emom8 10 cal /8cal 40 du /60 singles 6 snatch grip press (BTN) + 6 push press 10 kB swings Corex3 10 dead bugs 10 banded walks 10...
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crossfitquispamsis
- Mar 22, 2021
- 1 min
Tuesday 03232021
warmup core - 50 Russian twists 50 banded leg raises Strength Front squats Work to a heavy 3 reps Start at 65% 3-3-3-3-3-3 After each...
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crossfitquispamsis
- Mar 21, 2021
- 1 min
Monday 03222021
WArmup Core Tabata - plank dB pull throughs Snatch Technique On the 1:00 x5 Sets: 1 Power Snatch 1 Pausing Overhead Squat (3s In Bottom)...
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crossfitquispamsis
- Mar 18, 2021
- 1 min
Friday 03192021
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches...
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crossfitquispamsis
- Mar 17, 2021
- 1 min
Thursday 03182021
30 min GOWOD STRETCH Open 21.2 "Pre-Game" At 50% intensity (warm-up pace): Part A) 3:00-5:00 Light Monostructural (Bike, Row, Ski, or...
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crossfitquispamsis
- Mar 16, 2021
- 1 min
Wednesday 03172021
Warmup Core Tabata single leg Vsnaps Gymnastics Practice 10 min cap 4 rds Rounds for Quality: 9 Box Jump Overs (24"/20") 3-9 Chest To Bar...
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crossfitquispamsis
- Mar 15, 2021
- 1 min
Tuesday 03162021
Warmup TBA Core 3 rds 12 Weighted bar +band glute bridges 30 Russian twists :30 sec plank Strength emom x5 1 jerk drive 1 Split jerk...
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crossfitquispamsis
- Mar 14, 2021
- 1 min
Monday’s 03152021
Snatch Technique On the 2:00 x 5 Sets: 1 Snatch Pull 1 Hang Snatch High Pull 1 High Hang Power Snatch 1 Snatch Balance Snatch Complex On...
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crossfitquispamsis
- Mar 11, 2021
- 1 min
Friday 03122021
OPEN 2.1 is.... For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90...
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crossfitquispamsis
- Mar 10, 2021
- 1 min
Thursday 03112021
Open 21.1 "Pre-Game" At 50% intensity (warm-up pace): Part A) 3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run) Part B) 3 Rounds: 3...
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crossfitquispamsis
- Mar 9, 2021
- 1 min
Wednesday 03102021
Warmup - Core - Accessory work - WOD Quicksand" 5 Rounds: AMRAP 3 12 Single Dumbbell Box Step-Ups 8 Burpee Box Jump Overs Max Calorie...
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crossfitquispamsis
- Mar 8, 2021
- 1 min
Tuesday 03092021
WARMUP CORE X2 25 sit-ups 25 super man Handstand Walk Practice Alternating On the Minute x 10 (5 Rounds): Min 1 - 5 Touch and Go Power...
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crossfitquispamsis
- Mar 7, 2021
- 1 min
Monday 03082021
Warmup Snatch Technique On the 1:30 x 5 Sets: 3-Position Muscle Snatch 3 Overhead Squats Light loads across all sets. Snatch On the 1:30...
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crossfitquispamsis
- Mar 4, 2021
- 1 min
Friday 03052021
Warmup Strength Front Squat Complex 5 Sets: 1 Tempo Pausing Front Squat 1 Pausing Front Squat 2 Front Squats WOD "Whatever's Left" AMRAP...
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crossfitquispamsis
- Mar 3, 2021
- 1 min
Thursday 042021
25 min Stretchy time !!!! Active recovery 20 minute Amrap of: Partner "A" 100m Shuttle Sprint (10m x 10) Partner "B" 100m Shuttle Sprint...
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crossfitquispamsis
- Mar 2, 2021
- 1 min
Wednesday 03032021
Tabata Plank holds Russian twists Skills 3 rds .45 free handstand hold :30 over head 2 x kB hold 70/53 15 low ring pushups Rest 1 min Wod...
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crossfitquispamsis
- Mar 1, 2021
- 1 min
Tuesday 03022021
Warmup Core - Tabata Dead bugs medball Strength emom Bench press 5-5-3-3-1-1 Strict pull-ups 10-8-6-4-2-1 Wod amrap 14 min 7 muscle ups...
179 views0 comments
crossfitquispamsis
- Feb 28, 2021
- 1 min
Monday 03012021
Warmup Tabata core Strength emom x7 work to heavy 1 clean pull 1 power clean 1 jerk WOD For time: 30 box jumps, 24/20 15 clean and jerks,...
222 views1 comment
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