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Super Sunday

CrossFit Sands – CrossFit Performance Joff 2 (No Measure) 2 Rounds 200m Run 10 Scorpian Kicks 10 Knee Push Up to Puppy Dog 10 V Rocks 10 Half Burpees (burpee to bottom of squat) Back Squat (12-10-8-6-4) Weighted Step-ups (5×5 (each leg)) Metcon (Time) 50-30-10…

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Saturday Competitors

CrossFit Sands – CrossFit Competitors Warm-up (No Measure) REST DAY

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Swole Saturday

CrossFit Sands – CrossFit Performance Warm-up (No Measure) 2 Rounds of: 10 Seal to Down Dog 10 Inchworms 20 Leg Swings (Fwd & Bwd) 10 Burpee Tuck Jumps 5 Rounds NOT For TIme: (No Measure) 15 Band Tricep Pulldown 15 Barbell Bicep Curls 30 Russian…

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Super Saturday

CrossFit Sands – CrossFit Teens Warm-up Warm-up (No Measure) Intervals on assault bike Move Seamlessly – set up two rows of boxes, have kids bear crawl to box, box jump over and continue bear crawl to next row of boxes, over , to cone and…

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Sensational Saturday

CrossFit Sands – CrossFit PreTeens Warm-up Warm-up (No Measure) 250m row 2 rounds of 10 around the worlds 5 pushups 10 Good mornings 5 burpees 10 PVC Strict press Handstand Push-ups Metcon (No Measure) Owen’s Tabata Trials 1. Skips 2. Tuck jump burpees 3. Plank…

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Friday Funday Competitors

CrossFit Sands – CrossFit Competitors Shoulder Press (3-3-2-2-1-1-1-1-1) 15 minutes to Establish 1RM Skin The Cat (3-3-3-3-3) 15 Minute Skin the Cat Workshop Metcon (Time) MONSTER MASH Running Clock: 00-20 Amrap15 20 DB Snatch (60/40) 20 WB Shots (20/14) 20 Pull-ups 20-35 10 Minutes to…

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Friyay

CrossFit Sands – CrossFit Performance Warm-up (No Measure) 3 Rounds for Warmth: 20 Alt Superman 20 Alt Toe touches 10 Jumping Lunges Team WOD (AMRAP – Rounds and Reps) In Teams of 2: (1 works, 1 Rest) 4 Rounds AMRAP in 7mins: 54 MB Partner…

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Thirsty Thursday

CrossFit Sands – CrossFit Fitness General W/U 1 (No Measure) 2 rounds: 50m Butt Kicks 50m High Knees 50m Side Shuffle (25m ea. way) 50 Calf Pumps 25 Star Jumps Movement Practice (10mins) (No Measure) Practice all movements and start people on different stations Fight…

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Thirsty Thursday

CrossFit Sands – CrossFit Performance General W/U 1 (No Measure) 2 rounds: 50m Butt Kicks 50m High Knees 50m Side Shuffle (25m ea. way) 50 Calf Pumps 25 Star Jumps Movement Practice (10mins) (No Measure) Practice all movements and start people on different stations Fight…

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Thursday Competitors

CrossFit Sands – CrossFit Competitors Metcon (No Measure) EMOM20 1) 20sec L-sit 2) 45sec Gymnastic Swimming 3) 15 GHD Back ext 4) 8 Chest2Rings Clean and Jerk (3 x 2 @ 85% , 3 x 1 @ 90-95%) 3 x 2 @ 85% 3 x…

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