Bandit CrossFit–Thursday, January 28, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Ido's Scapula Mobilization Routine (No Measure)https://www.youtube.com/watch?v=y4Wo095zPnc2: Ido's Squat Clinic Routine (No Measure)https://www.youtube.com/watch?v=xPwG2hqnOx0Conditioning3: Metcon (No Measure)30 MIN AMRAP: Min 1: 10 KB Swings + ABike Min 2: 5 Burpees + ABike Min 3: 5-7 Pullups + ABike Min 4: 7-10 Air Squats + ABike Min…

Bandit CrossFit WOD–Friday, January 22, 2016

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Bandit CrossFit - CrossFitNeighborhood WOD Party Today!!View Public WhiteboardWarm-up1: Squatting Quad Clean Warm up (No Measure)Conditioning2: Metcon (AMRAP - Rounds and Reps)Neighborhood WOD #3 12:00 AMRAP: Hang Clean Front Squat Burpee over Bar 25 Double Unders Ascending ladder 1,2,3,... on the movements. Jump rope remains the same. RX= 115/75 and…

Bandit CrossFit WOD–Thursday, January 21, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Ido's Squat Clinic Routine (No Measure)https://www.youtube.com/watch?v=xPwG2hqnOx02: Ido's Scapula Mobilization Routine (No Measure)https://www.youtube.com/watch?v=y4Wo095zPncConditioning3: Metcon (AMRAP - Rounds and Reps)30 minute AMRAP: 20 Shoulder Taps 10 Pullups 10 Burpees 10 Dips 10 GHD Situps 20 Walking Lunges 400 meter run The run is worth 1 point.…