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CrossFit Bane
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  Monday, August 7   Warmup: 200m Row 15 Shoulder Rolls w/PVC 200m Row 15 Pushups 200m Row 15 Air Squats   WOD: 5 RFT 30/25 Cal Row 240′ Farmers Carry 30 Pushups Rest 2:00   Score = Total Time   Rules/Goals/Scales: 1 – For Farmers Carry – pick a weight…
17.8.7
17.8.7
crossfitbane.com
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  Happy Friday. We need to know by tonight if you are planning on going to the Iron Pigs game! Thank you!   Friday, August 4   Warmup: 200m Run 20 Air Squats 200m Run 20 Lunges 200m Run 2×10 Kip Swings   Strength: E2MOM 12 3 Back Squats   Rules/Goals: 1 –…
17.8.4
17.8.4
crossfitbane.com
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  Thursday, August 3   Warmup: 400m Run 3 Rounds 10 Box Jumps/Step ups 10 Air Squats 10 Muscle Clean w/Barbell   WOD: In Teams of 3 Run 1 Mile Then 3 Rounds (Waterfall Style) 30 Box Jumps (24/20) 30 Hang Power Clean (95/65) 20 Wall Ball (20/14) Then Run 1…
17.8.3
17.8.3
crossfitbane.com
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  Wednesday, August 2   Warmup: Row for points! Coach will explain   WOD: AMRAP 15 20 Back Squat (95/65) 20 Push Press (95/65) 2 Rope Climbs   Rules/Goals/Scales: 1 – Pick a weight that allows for NO MORE THAN 2-3 sets per movement. 2 – Back Squats SHOULD…
CrossFit Bane
CrossFit Bane
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  If you plan on going to the Iron Pigs game for CrossFit night, the cost is $11 per ticket. We need to know by this Friday if you are going. You can pay any coach cash and let them know the number of tickets.   The date it Aug. 22. We will be CLOSED ……
17.8.1
17.8.1
crossfitbane.com
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  Last. Day. of. July.   Monday, July 31   Warmup: 3 Rounds 200m Run 4 Wall Climbs 10 Kip Swings 15 mins. to complete   WOD: FT 3 Rounds 5 Muscle-ups 5 Strict HSPU Then 400m Run Then 3 Rounds 5 Muscle-ups 5 Strict HSPU Then 400m Run Then 3 Rounds 5…
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  Friday!!!!! Last one in July… Where the heck did the summer go?!?!?!?!   Friday, July 28   Warmup: 400m Run 15 Air Squats 10 Front Squats w/Barbell 10 Muscle Cleans w/Barbell 10 Hang Squat Cleans w/Barbell 10 Squat Cleans w/Barbell   Strength: Squat…
17.7.28
17.7.28
crossfitbane.com
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  Hey everyone! We just partnered up with Remind. It’s a free text messaging service that will allow us to send a message instantly to anyone that is signed up! We will be sending out the Pop Up Open Gyms on this platform as well as Instagram and…
17.7.27
17.7.27
crossfitbane.com
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  Happy Hump Day!   Wednesday, July 26   Warmup: 400m Run Then Line Drills   WOD: Partner!!! FT 1200m Run 120 Burpees 800m Run 80 DB Snatch (70/50) 400m Run 40 Squat Clean (135/95)   Capped at 35 mins.   Rules/Goals: 1 – Both partners run TOGETHER! 🙂 2 –…
17.7.26
17.7.26
crossfitbane.com
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  We have a name for the ‘Flash Open Gym.’ It’s called Pop Up Open Gym! Look for it on Facebook and Instagram. These are the only places that it will be advertised!   Tuesday, July 25   Warmup: PVC Game Coaches will explain   Strength: High Hang Snatch +…
17.7.25
17.7.25
crossfitbane.com
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