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October 31st 2020

TEAM WORKOUT SATURDAY  “A Chipper” Teams of 2: 35min. Running Clock… 40 Cal Row 40 HSPU’s 40 Deadlifts 185/123 40 Pull-Ups 40 Box Jump Overs 24/20 40 Pull-Ups 40 Deadlifts 185/123 40 HSPU’s 40 Cal Row Immediately into the same thing at 20...

October 30th 2020

4pm Classes start next week.  Sign up in the Pike13 app! Friday Party WOD! With a continuous running clock… 0-10 min 5 Rounds For Time: 5 Power Cleans 155/103 10 pull-ups *RX+ 6/12 Reps ,CTB Pull-Ups, 185/123 *If you are not done by 9 min. you should probably...

October 29th 2020

4pm Classes start next week!  Sign up in Pike13 app! Strength: Deadlift (Week 2) Complete a few warm up sets, and then: 4×3 @ 85% 90% x max reps *In between each set complete 6-8 weighted Pushups (heavier than last week) Conditioning: CrossFit Open Workout 20.1...

October 28th 2020

4pm Classes begin next week.  Sign up in Pike13 app! Weightlifting Wednesday Snatch Deadlift to hip + Power Snatch + Overhead Squat (2+2+2) Clean Pull + Hang Clean + Split Jerk + Clean + Split Jerk 1+1+1+1+1

October 27th 2020

Strength: Push Jerk (Week 2) Complete a few warm up sets, and then: 4×3 85% 1x Max Reps @ 90% In between complete the following KB/DB Complex 5 Reps each arm Single Arm Russian Swing Single Arm Swing to row Single Arm Snatch Conditioning: For Time 40-30-20-10...