CrossFit Rutherford | Crossfit, The sport of fitness in Murfreesboro, TN

Workout of the Day

Happy Halloween

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A. Establish a 1RM Strict Press in 20 Minutes
B. For time:
Wall Ball Shots x 10 reps
HR Push up x 1 rep
Wall Ball Shots x 9 reps
HR Push Up x 2 reps
Wall Ball Shots x 8 reps
HR Push Up x 3 reps

Wall Ball Shots x 1 rep
HR Push Up x 10 reps

October 30th, 2014

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A emom – 12mins
odd – Power Clean TnG cluster 2. 2. 2 65% of 1rm rest 10sec btw cluster sets
even – 10 burpess
B.For time:
2000 Meter Assault Bike
30 Box Jumps 24/20
30 Shoulder To Overhead (115/75#)
800 Meter Run

October 29th, 2014

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A. Establish a 1RM Front Squat in 20 Mins
B.In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.



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