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Unique, Challenging, Professional Programming. Our mission is to help people lift their performance to their potential. We provide professional training services that educate, motivate, and prepare people for competition, recreation, and a life of fitness. With our unmatched combination of experience, expertise, and professional training, our staff is eager to prepare you for your best possible performance and a high energy fitness level!

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    2018 Chippewa Valley Games

    CrossFit Competition for all levels. Teams of 2 MM/FF -Scaled Division- -Intermediate Divison- -Rx Division-

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Wednesday, August 15th

Today's WOD

Strength Skill - Pull-Ups

WOD: “Lead Foot”
RX/Intermediate
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Pull-ups

--rest 4 minutes--

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Sizzle
AMRAP 4:
21 Calorie Row
21 Burpees
21 Ring Rows

rest 4 minutes

AMRAP 4:
15 Calorie Row
15 Burpees
15 Hanging knee Raises

rest 4 minutes

AMRAP 4:
9 Calorie Row
9 Burpees
9 Bar Pull-Ups

Cooldown:
1x
5 Primal Pass Throughs
20s each Pillar Lat Stretch


Strength: Pull-Ups

A) (maybe able to do a few strict but not able to link kip yet)
2-3rds
5-10 Beat/Kip Swings to target
3-5 Strict Pullups
Then…try some Kipping Pullups with a Band or w/out band
*the band is to be used if they are having a hard time fusing the kip with the pullup

B) (Don’t have 1 Strict Pullup yet, need to build strength)
2-3rds
5 Scap Pullups
5-10 Beat/Kip Swings to target
5-10 Bar Pullups


WOD: "Nicolian Dynamite"

AMRAP - 20 minutes

Run 400 Meters
Max Reps Unbroken Pull-Ups (shooter’s choice)
15 Dragon Fly’s

Performance Care:
3x 
10 DB Lateral Raises
10 Hollow Rocks



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