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02/23/2016

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AnnouncementsBoulderdash Indoor Climbing This Sunday 2/28, 2-4pm, $25Chalkline CrossFit - CrossFitView Public WhiteboardWarm-upRow repeats: 200M 300M 400MMobilityUpper back / Chest / ShouldersWeightliftingSnatch (3 sets of 5 reps @ 70-75% of 1RM)MetconMetcon (AMRAP - Rounds and Reps)16 Min AMRAP 12 Push Press (95/65) Row 500 M 12 Knees to Elbows 12…

02/20/2016

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Chalkline CrossFit - CrossFitView Public WhiteboardWarm-upGroup Warm Up TBDMobilityEverything!MetconMetcon (Time)28 Min CAP Complete as much work in 28 Mins as possible, in any order 10 Rope Climbs 20 Burpees 30 Tire Flips 40 Ring Dips 50 Sledgehammers 60 Push Ups 70 Goblet Squats (53/35) 80 KB Swings 90 Sit Ups…

02/19/2016

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Chalkline CrossFit - CrossFitView Public WhiteboardWarm-upTabata! Alternate between: Mt Climbers Up DownsMobilityHips / GlutesWeightliftingMake up 1RM if necessaryFront Squat (3 sets of 5 reps @ 70-75% of 1RM)MetconMetcon (4 Rounds for time)4 Rounds, 5 Mins Max per Round 30 Reverse Barbell Lunges (85/55) 15 Bar Facing Burpees 8 Suicides Score…

02/18/2016

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Chalkline CrossFit - CrossFitBENCHMARK!!!View Public WhiteboardWarm-up400 M Jog, thenBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4.…

02/16/2016

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AnnouncementsHappy Birthday Karin F!!!Chalkline CrossFit - CrossFitView Public WhiteboardWarm-up2 Rounds 120 M Jog 50ft Lunges 10 DB Thrusters (light)MobilityQuads / Hip Flexors ShouldersWeightliftingMake up 1RM if necessaryClean (3 sets of 5 reps @ 70-75% of 1RM)MetconMetcon (Time)5 Rounds 200 M Sprint 5 Clean & Jerks (135/95)RX+: 155/115Cool DownStretch / Mobilize

02/15/2016

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Chalkline CrossFit - CrossFitView Public WhiteboardWarm-up3 Rounds Row 200 M 20 Single Unders 10 SquatsMobilityShoulders / Triceps / TrapsWeightliftingMake up 1RM if necessaryPush Press (3 sets of 5 reps @ 70-75% of 1RM)MetconMetcon (AMRAP - Rounds and Reps)16 Min AMRAP 20 Wall Balls (20/14) 50 Double Unders 5 HSPUsCool DownStretch…

02/12/2016

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Chalkline CrossFit - CrossFitView Public WhiteboardWarm-up"Roxanne" (No Measure)Do a Burpee every time the song says "Roxanne" !!MobilityPosterior ChainWeightliftingDeadlift (3 sets of 5 reps @ 70-75% of 1RM)MetconMetcon (AMRAP - Rounds)6 Min AMRAP 12 Suicides 12 Pull UpsRest 2 MinsMetcon (AMRAP - Rounds and Reps)8 Min AMRAP 60M Sprint 60M Walking…

02/11/2016

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AnnouncementsHappy Birthday Natasha N!!Chalkline CrossFit - CrossFitView Public WhiteboardWarm-up30 PVC Jumping Jacks 20 PVC Pass thru Lunges 10 PVC Split Jerks R/L 20 PVC Round-the-world Pass thrus 30 PVC Jumping JacksMobilityShoulders / Triceps / Forearms-WristsWeightliftingShoulder Press (3 sets of 5 reps @ 70-75% of 1RM)MetconMetcon (AMRAP - Rounds and Reps)12…

02/10/2016

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Chalkline CrossFit - CrossFitView Public WhiteboardWarm-up120M Jog 30M Side Shuffle R 30M Side Shuffle L 30M High knees 30M Butt kickers 50ft Broad JumpMobilityQuads / Hip Flexors Upper / Lower Back CalvesMetconMetcon (Time)50-40-30-20-10 Box Jumps (24/20) KB Swings (44/26) Double UndersRX+: 30/24, 53/35, add 120M Sprint between roundsCool DownStretch /…