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Latest From The WOD Blog

  • 22JUN
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    CFA062217

    CrossFit Altius – CrossFit Warm-up 2 Rounds: Jog 100m 10 lateral lunges 20 mountain climbers 10 banded goodmorning 10 roll-over v-sit Then: 2 Rounds 10 KB around the waist left 10 KB arounf the waist right 6 alt goblet lunge (3/leg) 5 single arm swing left 5 single arm swing right 4 single arm snatch

  • 21JUN
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    CFA062117

    CrossFit Altius – CrossFit Warm-up Row / ride 2 minutes Then: 3 Rounds 10 box step-ups 10 Dynamic calf stretch / side 5 box jumps 25 jump rope Front Squat (1×3) -Find a heavy set of 3, then back off to a heavy set of 10. We will log the heavy set of 3 and

  • 20JUN
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    CFA062017

    CrossFit Altius – CrossFit Warm-up EMOM 10: Odd: Row / ride :45 Even: 5 barbell row/5 hang power clean w/ barbell/5 Push press w/ bar Metcon (Time) 10-8-6-4-2 reps, for time of: Chest to Bar Ring Dips Dumbbell Shoulder-to-Overhead, 50/35 lbs *Scale to Pull Ups with ring dips/ Ring Rows with stationary dip or box