Bandit CrossFit WOD–Tuesday, March 17, 2015

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Main - CrossFitView Public WhiteboardWarm-up1: Bandit Daily Warm up (No Measure)Run, row, or airdyne 10 Pass Throughs 10 Rotational Dislocates (each side) Hip CircuitStrength2a: Romanian Deadlift (3x12, 90 second rest)Demo: http://www.catalystathletics.com/exercise/101/Romanian-Deadlift/2b: Kettlebell Front Rack Walking Lunge (3x10, each leg, 90 second rest)Conditioning3: Metcon (AMRAP - Reps)3 rounds for total reps:…

Bandit CrossFit WOD–Wednesday, March 11, 2015

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Main - CrossFitView Public WhiteboardWarm-up1: Bandit Daily Warm up (No Measure)Run, row, or airdyne 10 Pass Throughs 10 Rotational Dislocates (each side) Hip CircuitStrength2: Close Grip Bench Press (4x10)3: Bent Over Row (4x10)4a: Powell Raises (3x8 each arm)https://www.youtube.com/watch?v=BxK60HYw7604b: Bottoms Up Kettlebell Press (3x8 each arm)http://www.catalystathletics.com/exercises/exercise.php?exerciseID=228Conditioning5: Metcon (12 Rounds for calories)12…

Bandit CrossFit WOD–Tuesday, March 10, 2015

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Main - CrossFitView Public WhiteboardWarm-up1: Bandit Daily Warm up (No Measure)Run, row, or airdyne 10 Pass Throughs 10 Rotational Dislocates (each side) Hip CircuitStrength2: Romanian Deadlift (3x12, work to a moderate weight, form is priority)Demo: http://www.catalystathletics.com/exercise/101/Romanian-Deadlift/3: Kettlebell Front Rack Walking Lunge (3x10 steps (each leg), moderate weight, form #1)Refer to…

Bandit CrossFit WOD–Friday, March 6, 2015

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Daily Warm up (No Measure)Run, row, or airdyne 10 Pass Throughs 10 Rotational Dislocates (each side) Hip Circuit3: Metcon (No Measure)Warm up with the following: As many rounds as neeced: 5 OHS 45, 65, 95# (move up in weight) 5…