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04/19/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run :30 Seconds on/ :10 Seconds transition 1) DB Floor Press 2) Wall Walks 3) Shoulder Taps 4) Jump RopeWeightliftingTricep Kickbacks (3x4 @20x3)Elbow is level with shoulder elbow extends to straighten entire arm then flexes back to a 90 degree bendMetconMetcon (AMRAP -…

04/27/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 3 RNFT 8 Banded Face Pulls 12 Cross Body RDL (6/Side) 12 Jumping Lunges 100m RowWeightliftingSnatch (Build to a heavy hang double snatch in 12 minutes)MetconMetcon (Time)15-12-9 Hang Cluster 105/75 400m RunAccessory WorkWarm-up (No Measure)3 Sets 12 KB Curls 10 DB Skull…

04/25/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 5 AMRAP 4 Sumo-Inchworms 100m Row 12 Walking Lunges 10 Mt.ClimbersWeightliftingRussian Double KB Step Ups (3x6/ Leg )One KB in each hand fingers interlocked with handles under chinMetconMetcon (AMRAP - Reps)15 AMRAP 25/20 Cal Row 15 Burpees Over Bar 10 Deadlifts 245/165…

04/24/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 3 RNFT :30 Seconds on/:10 Second transition 1) Bike 2) Bear Crawl 3) Goblet Squat 4) Ring RowMetconJosh (Time)21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United…

04/23/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT :30 Seconds on/:10 Seconds transition 1) DB Floor Press 2) Jump Squats 3) Waiters Walk (Bottoms up)/Side 4) Supinated Bent Over RowWeightliftingStrict Press (3x1 Building to a heavy single )MetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#Core StrengthWarm-up (No…

04/18/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 5 AMRAP 12 Reverse Goblet Lunge 10 V-Ups 16 SA KB Deadlift (8/side) HeavyWeightliftingDual KB Front Squat (3x10 @2222)Knuckles Under Chin Elbows Outside KnucklesMetconMetcon (AMRAP - Reps)4 AMRAP 25/21 Cal Row 21 TTB 15 Front Squats 115/80 Rest 4 MinutesMetcon (AMRAP -…