Titanium Crossfit Comox Valley Courtenay BC


January 10, 2018

Skills Test 500m Row 1min Max Handstand Push-ups (scaled=push-ups) 1 Mile Run Max Unbroken Pull-ups 1min Max Double Unders 1min Max Toes to Bar Rest as needed between exercises

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January 9, 2018

“CrossFit Total” 1 RM Squat 1 RM Press 1 RM Deadlift

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January 8, 2018

Death By: Wall Ball (20/14) KB Swings (55/35) every minute perform reps equal to the minute you are in until you can’t complete the reps required in the one minute time frame. ex. 1rep in minute 1, 2 reps in minute 2, 3reps in minute 3, etc…

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January 5, 2018

Every Minute on the Minute for 14 Min: 5 Push Press 5-10-5 Shuttle Run Beg(65/45) Int(95/65) Adv(135/95) Goal-accomplish to work as fast as possible. Take note of your slowest and Fastesttimes Alternate start direction each round

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January 4, 2018

21-15-9 Squat Cleans Toes to Bar *40 Double Unders AFTER EVERY Round Beg(65/45) Int(95/65) Adv(135/95)

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January 3, 2018

3 rounds of: AMRAP in 5 minutes: 4 Burpees 6 Pull-ups 8 Box Jumps (24″/20″) 1 minute rest between AMRAPs

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