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568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Tuesday 10-31-2017

Strength/skill: 8×3 box jumps 30/24 WoD: AMRAP 12:00 5 HSPU 7 squat cleans 155/115 9 AB mat sit-ups 11 lateral bar hops

Monday 10-30-2017

Testing: “CrossFit Total” 12:00 to establish 1RM strict shoulder press 12:00 to establish 1RM back squat 12:00 to establish 1RM Deadlift Cashout: 100 DU

Friday 10-27-2017

Wod: With a partner 30:00 AMRAP 5 C&J 135/95 5 goblet squats 1.5/1 5 Burpee box jumps (partner one works, partner two rests, switch and repeat until time runs out)

Thursday 10-26-2017

Strength/symetry: 5×10 -Bent over row w/ KB -Double KB shoulder shrugs WoD: 5 rounds 1:00 max burpees 1:00 max DU rest :90

Friday 10-20-2017

WoD: Strength/Accessory: 5×10 single arm bent over rows w/ KB (use a weight that is difficult but doesn’t force you to break form) WoD: 20:00 AMRAP- Climb the ladder! -2 Front squat 135/95 -2 shoulder to overhead 135/95 -2 DU -4 Front squat 135/95 -4 shoulder to overhead 135/95 -4 DU -6 Front squat 135/95 -6 shoulder to overhead 135/95 -6 DU -8 Front squat 135/95 -8 shoulder to overhead 135/95 -8 DU -10 Front squat 135/95 -10 shoulder to overhead 135/95 -10 DU * Continue up the ladder until time expires, score=total reps completed

Monday 10-16-2017

conditioning: Buy in: 15 sand bag cleans WoD: 3 rounds 15 HSPU 30 wallball sit-ups 20/14 Cash out: 15 sand bag cleans

Friday 10-13-2017

Wod: “Three Wise men”-A WoD to raise awareness of the alarming rate of Veteran suicides. WoD: “Jeremy” 4 min ARMAP 5 Snatch 135/95 10 Bar hop burpees -2:00 rest “Ben” 4 min AMRAP 10 Power Cleans 135/95 20 Pull-Ups -Rest 2 minutes, and then… “Beau” 4 MIN AMRAP 15 Box Jump-Overs 24/20 30 Wall Ball Shots 20/14 Score=total reps