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Monthly archive for December 2016

Sat 12.31 “Reverse Diane”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Reverse Diane” 21-15-9 HSPU’s Deadlifts (225/155)(60-65%) Goal= Under 10 Then: Partner Cash Out: 3 Rounds of: Partner 1: 15 calorie

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Fri 12.30 “Snowstorm”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Snowstorm” 3 Rounds of: 7 Pull-ups 7 Burpeese 7 Hang power cleans (115/85) Then: 50 double-unders Then:  3 rounds of:

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Thurs 12.29 “Squatting Annie”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Animal Warm-up Then: “Squatting Annie” 50-40-30-20-10 of: Air Squats Sit-Ups *Goal=Under 16 Then: Coach’s Choice: Core

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Wed 12.28 Handstand Negatives & 2 Rounds for time

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Negative HSPU’s: 3×5 *1 minute rest in between sets Then: 2 Rounds of: 45 Swings (24/16) 35 Ball Slams (30/20)

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Tues 12.27 Alt EMOM 12 & Partner AMRAP 22!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Alternating EMOM 12 of: Minute 1: Handstand hold for 25 seconds Minute 2: I’s, Y’s, T’s for 35 seconds with

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Mon 12.26 Front Squat Max & AMRAPs!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Front Squats: 5, 3, 2, 1, 1, 1, 1, 1, 1 (build to new 1 rep max)(50,60,70,80,85,90,95,100,105) (20 minutes) Then:

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Weekly Rundown December 26-31

Merry Christmas and Happy Holidays Jousters! This week will be our 6th and final week in our current 6 week goals cycle. We’ll be maxing out on front squats on

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Sat 12.24 Card WOD!!!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Card WOD!!! Spade=V-Ups Club=Jumping Air Squats Diamond=Push-Ups Heart=Deadlifts (185/135) Joker=25 burpeese Number cards=face value, Jack=11, Queen=12, King=13, Ace=14 *Done when

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Fri 12.23 12 Day of Christmas WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Animal Warm-Up (8-10 minutes) Then: 12 Days of Christmas WOD 1-HSPU, 2- Front Squats (115/85), 3 Power Cleans (115/85) -,

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Thurs 12.22 Bring a Buddy Day! Recovery Tabata!

*TODAY IS BRING A BUDDY DAY AT JOUST. FEEL FREE TO BRING YOUR BUDDY TO ANY CLASS THAT WE OFFER ON THE SCHEDULE!  Please have your buddy email [email protected] before

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