Bandit CrossFit WOD–Friday, February 27, 2015

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Main - CrossFitThe Open is here! You have until Monday to get in the first workout. If you haven't signed up, you can sign up here: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=gamesView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpDo this before the hour.2: Bandit Barbell Snatch Warmup (No Measure)3: Metcon (No Measure)2 rounds: 25 jump and…

Bandit CrossFit WOD–Wednesday, February 25, 2015

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Main - CrossFitHave you signed up for the Open yet? The first workout is being released tomorrow. Sign up here: http://bitly.com/11j3onmView Public WhiteboardWarm-up1: Bandit Daily Warm up (No Measure)Run, row, or airdyne 10 Pass Throughs 10 Rotational Dislocates (each side) Hip CircuitMust be done before class.2: Metcon (Weight)2a. Waiters walk…

Bandit CrossFit WOD–Thursday, February 19, 2015

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Main - CrossFitView Public WhiteboardGymnastics1: Metcon (No Measure)1. Find 5 Rep max Strict Pull-up (scale: Box Pull-up but add weight vest http://instagram.com/p/wIahxivDcZ/?modal=true ) 2. 4 x 10 Band simulated Bar muscle-ups ( medium to heavy) http://instagram.com/p/xYY5JmPDX2/?modal=true 3. 4 x 7 Reverse DB Flys ( medium to heavy) http://instagram.com/p/uWt8R5vDSA/?modal=true 4. 1…