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December 18th, 2023
4 Sets of 5 Reps Complete 4 sets of 5 reps all at the same weight. If you were here last week, add 10/5 pounds.
December 17th, 2023
Option 1 :Long and Slow Day Option 2 :Make up a workout from earlier this week Option 3 :Stretch for 20-30 minutes Option 4 :
Decemeber 16th, 2023
In teams of 2 Complete the following…1000 Double Unders*Every Beaks complete 1 Round of Mary*5 HSPU10 Pistols15 Pull Ups Max 100 Double Unders Unbroken (so
Friday December 15th, 2023
Clean + Hang Clean + Jerk + Jerk –Complete the Clean + Hang Clean + Jerk + Jerk at ascending weights. You should not need
December 14th, 2023
Build to a Heavy 5 Rep – Bench Press Using sets of 5, build to a heavy set of 5 on the Bench Press. If
IG Post | Decoons Episode 2 “The Pookie”
This legit start having read a comment “I might pay to hear ai Decoons say… CrossFit needs Pukie back” So I made that happen, and
IG Post | Brian Friend
“I just don’t understand WHY everyone on Earth doesn’t listen to me.I am without a doubt the most knowledgable person in CrossFitDon’t even get me
IG Post | Rogan TRT
On November 11th of 2023 I created a YouTube Video where spoke on 10 things I had experienced using Testeosterone; 3 Negative, 4 neutral, and
December 13th, 2023
0-1550-40-30-20-10Medicine Ball Squat Cleans 20/14Box Jumps w/ Step Down 24/20 15-2550 Burpee Pull Ups Every rep of the MBSC must end with hip extension. Ball
