Red Deer Personal Training & CrossFit

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  • September 18 - 22, 2017
  • Monday
    Strength/Skill
    Push Jerk 5x5 WOD
    3 Rounds for Time
    Run 200m 12 Power Clean 185/115 6 Push Jerk 185/115

    Tuesday

    Strength/Skill

    Flexibility

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  • Sept 11-15, 2017
  • Monday
    Strength/Skill
    Squat Clean 1RM
    WOD
    5 rounds 5 OH Squat 135/95 10 Deadlift 225/155
    Tuesday

    Strength/Skill
    14Min EMOM: Min 1: 6 Ring Dips Min 2: 6 Toes to Bar WOD



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  • Sept 4 - 8, 2017
  • Monday
    Strength/Skill
    Closed
    WOD
    Closed

    Tuesday

    Strength/Skill
    Snatch 1RM WOD

    6 rounds
    6 Deadlift 225/155

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  • Aug 14-18, 2017
  • Monday
    Strength/Skill
    Flexibility and Mobility
    WOD
    SGT Slaughter 35 min Cap

    1 Sled push between each exercise 100 Air Squats 100 Pushups 100 Situps 100 Burpees

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  • Aug 7 - 11, 2017
  • Monday
    Strength/Skill
    WOD
    ???Holiday Surprise???


    Tuesday

    Strength/Skill
    Flexability & Mobility WOD
    Fat Amy 50 Air squats

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  • July 31 - Aug 4, 2017
  • Monday
    Strength/Skill
    Front Squat 3RM WOD
    7min Time cap:

    Hand Stand hold, 7 Toes to bar every time you come down.
    Tuesday

    Strength/Skill



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  • July 24-28, 2017
  • Monday
    Strength/Skill
    Snatch Complex 5 X 1 Snatch Balance – 3 OHS WOD
    Two Girls
    Annie 50-40-30-20-10 Double Unders Sit Ups Rest 3

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  • July 10-14, 2017
  • Monday
    Strength/Skill
    14 min EMOM
    Min 1: 5 Strict Ring Dips Min 2: 5 Strict Pullups
    WOD

    4 rounds for Reps
    1 min Wallballs 20/14 1 min Kettlebell Swings 24/16 1 min Row for Cal

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