Archives for Jul,2015

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SKP D10

CrossFit Lacertus – Summer Kids Program (No Measure) AMRAP5 50M High Knee Skips Monkey Bar 10 Knees to Elbows 10 Slow Squats 5 Wall Walk Ups SKILL: Push Press Metcon (AMRAP – Reps) WOD: 7 Minutes of burpees w/ EMOM 10 Jumping Jacks. SKILL:...
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SKP D9

CrossFit Lacertus – Summer Kids Program (No Measure) Luis Video! BARBELL Warm-Up SKILL: C&J Metcon (Time) WOD: 21-15-9 Box Jumps Toes 2 Bar SKILL: Rowing THEN – Split Intervals Cool Down: Mobility
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OPEN HOUSE

CrossFit Lacertus – CrossFit (No Measure) Coach Instructed Dynamic Warm Up! Metcon (Time) For Time: 1000 meter run 25 Cleans (135/95) 25 Box Jump Overs (24/20) 25 C2B Pull Ups 50 Wall Balls (20/14) 25 C2B Pull Ups 25 Box Jump Over (24/20) 25 Cleans...
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SKP D8

CrossFit Lacertus – Summer Kids Program (No Measure) AMRAP5 200m Run 10 Squats 10 Push Ups 10 Pass Throughs 10 Hurdle Hops SKILL: HSPU / T2B Metcon (Time) WOD: 2 RFT: 15 Cal Row 15 HSPU / Wall Walks 15 Toes to bar 25m Overhead plate lunge (10)
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