Bandit CrossFit WOD–Tuesday, December 30, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Metcon (No Measure)2a) Pushup, 5xME for :30 seconds, rest 60-90 sec, tempo 33x1 If this is too easy, add a weight plate to your back. 2b) Ring Row (feet elevated): 5x ME :30 sec, rest 90 sec, 31x33: Bandit Barbell Clean…

Bandit CrossFit WOD–Monday, December 29, 2014

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Main - CrossFitView Public WhiteboardWarm-upPlease make sure to do standard Bandit Warmup before class: 1. Run/row/AB 3-5 minutes 2. Pass throughs 3. Dislocates 4. Hip Circuit1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Double Under 5 Min AMRAP (AMRAP - Reps)Do as many Double Unders as you can in 5 minutes.StrengthRest as needed…

Bandit CrossFit WOD–Thursday, December 25, 2014

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Main - CrossFitMERRY CHRISTMAS! Remember, no class today. Also, no 5 am class tomorrow. Only 9 am and teens and 5:30 p.m. Saturday Free Community WOD at 9 am.View Public WhiteboardGymnastics1: Metcon (No Measure)1. Tabata Hollow Hold--4 minutes 2. Tabata Arch Hold--4 minutes 3. Push Up 5 Series (video: https://www.youtube.com/watch?v=2qnFiRL2dA8)…

Bandit CrossFit WOD–Monday, December 22, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Metcon (8 Rounds for reps)2a) 4x AMRAP Ring Pushups, Tempo 33x1 2b) 4x AMRAP Shoulder Press (with dumb bells) moderate weight (do not decrease weight to get more reps) Log the score of each round (2a & 2b). So, if you…

Bandit CrossFit WOD–Friday, December 19, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Reverse Hypers (3x12, HAP)Strength3: Deadlift (5x1 @ 85%)Conditioning4.1: Metcon (Time)Part 1: 3 Rounds AFAP: 100m sled pull (50m down and back, 200/100#) 10 Double DB Thrusters (45/30#) Rest 5 min after completion of 3 rounds, then do Part 2. You will…