Bandit CrossFit WOD–Thursday, May 28, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)Gymnastics2: Metcon (AMRAP - Rounds and Reps)20:00 AMRAP: 7 Pull-ups (Kip, but not butterfly) 1 Conan (http://instagram.com/p/r27aNdtSC7/?modal=true ) 0:10's L-sit hold 10 Alternating Pistols 12 Ring Dips (Scale: http://instagram.com/p/yGgmiAPDSu/?modal=true ) 5 bar Muscle-ups or (Scale: Band resisted Medium to…

Bandit CrossFit WOD–Wednesday, May 27, 2015

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Bandit CrossFit - CrossFitWilling Participant: http://wordswithlisbeth.com/2015/05/24/a-willing-participant/ A reminder for all who forget that we are the masters of our fates and the captain of our souls.View Public WhiteboardWarm-up1: Bandit Daily Warm up (No Measure)Run, row, or airdyne 10 Pass Throughs 10 Rotational Dislocates (each side) Hip CircuitStrength2: Metcon (Weight)FS/BS: 2/4…

Bandit CrossFit WOD–Tuesday, May 26, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Squatting Quad Clean Warm up (No Measure)Strength2: Metcon (No Measure)4 Super/Alternating Sets 2a) 10-15 GHD Situps (as able) 2b) 10-15 GHD Back extensions 2c) 20 Russian twists” If advanced, do 20 GHD.ConditioningAKA: You gonna learn today!3: Flight Simulator (Time)UB Double Unders 5, 10, 15,…