CrossFit Workout – Monday, October 29, 2018

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Starting Thursday, November 1, 2018 the place to get your daily Element CrossFit workout will be the Train Heroic platform. Follow along via daily e-mail notifications and log your scores via the app. The app also has demo videos and more in depth coach’s notes for you to get the most out of your workout everyday. Follow the link below to sign-up for the Element CrossFit Daily WOD. _____ Warm-Up Run 400m Five rounds of: 10 Thrusters (empty bar) 5 Strict Pullups 10 Burpee Broad Jumps Strength Front Squat 2-2-2-2-2 CrossFit Workout As many reps as possible in 3 minutes of: 6 Front Squats 95/65 6 Push Press 95/65 6 Burpees – rest 2 minute – Repeat for a total of 4 cycles. Score is total reps completed. Each round begins with Front Squats.

CrossFit Workout – Friday, October 26, 2018

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Warm-Up Four rounds of: 10 Plate Ground-to-Overhead 45/25 10 Jumping Squats 3-5 Reps of Strict Pullups + Strict Toes-to-Bar 10 Samson Stretch 10 Burpees Strength Push Press 5-5-5-5-5 CrossFit Workout Four rounds for time of: 50 Double Unders 25 Kettlebell Swings 1.5/1 15 Chest-to-Bar Pullups Time Cap: 18 Minutes Note: Scale as necessary Starting Thursday, November 1, 2018 the place to get your daily Element CrossFit workout will be the Train Heroic platform. Follow along via daily e-mail notifications and log your scores via the app. The app also has demo videos and more in depth coach’s notes for you to get the most out of your workout everyday. Follow the link below to sign-up for the Element CrossFit Daily WOD.

CrossFit Workout – Thursday, October 25, 2018

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Warm-Up Run 400m / Row 500m / Bike 25 Cal Five rounds of: 3 Strict Pullups 7 Hindu Pushups 10 Walking Lunge Steps Strength Back Squat 4-4-4-4-4-4 CrossFit Workout Three rounds for time of: 21/15 Cal Air Bike 15 Dumbbell Thrusters 50/35 9 Dumbbell Box Step Overs 50/35 Men: Use two 50lb Dumbbells Women: Use two 35lb Dumbbells Time Cap: 12 Minutes Starting Thursday, November 1, 2018 the place to get your daily Element CrossFit workout will be the Train Heroic platform. Follow along via daily e-mail notifications and log your scores via the app. The app also has demo videos and more in depth coach’s notes for you to get the most out of your workout everyday. Follow the link below to sign-up for the Element CrossFit Daily WOD.