CrossFit Mutare | Mutare News
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Mutare News

20 Jun 06-21-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up1000m rowFront Squat (4-4-4-4-4 climbing )Metcon (Time)21-15-9-6-3 SDHP 95/65 Bar Facing BurpeesRx + 115/95...

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17 Jun 06-18-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up400 Run 400 Row 40 Double UndersPower Clean (2-2-1-1-1-1 Climbing )take 20min. to get to MaxDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups...

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17 Jun 06-17-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up3- 1min plank holds 30 Good morningsDeadlift (3-3-3-3- climbing )Metcon (Time)4 rounds for time 10 bar over burpees 20 GHD sit ups 200 m Run...

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16 Jun 06-16-16SPARTAN

CrossFit Mutare - Spartan SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up2 rounds 200m Bucket Brigade 6 Hurculeas Hoists 2 sled Pulls and PushesMetcon (Time)1 mile Run 20 Burpees 1 mile Run 10 Burpees 1 mile Run 5 Burpeeslight day getting...

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15 Jun 06-16-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsSkill Primer15 Box Jumps 15 Push Press leading to WOD weight 10 Pull UpsDanny (AMRAP - Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24" 20...

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15 Jun 6-15-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up400m run 30 wall balls 30 double undersBack Squat (8-8-8-8-8 climbing )Metcon (Time)21-15-9-6 Cal Row Pullups Double Unders T2B...

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13 Jun 6-14-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up500m Row 20 Goblet Squats 15 BurpeesSkill Primer20 Power Cleans leading to WOD wt.Black and Blue (Time)5 RFT: 10 Power Cleans, 135/95 10 Burpees...

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10 Jun 6-11-16SPARTAN

CrossFit Mutare - Spartan SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up1000m Row 800m RunMetcon (AMRAP - Reps)3min. Work Interval with .30sec. Break Hurcules Hoist Bucket Brigade over Box Burpees Facing Bar Sled push 90/45 KB walking Lunges 53/35 100...

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09 Jun 06-10-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up1000m RowSkill Primer20 Power Cleans Leading to WOD weight 20 Double Unders 10 GHD Abs 10 Wall Balls with wt. just above what you will use.Metcon...

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08 Jun 06-08-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up7 rounds Bear Complex increase wtSplit Jerk (3-3 -1-1-1-1-1 PR )Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups...

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