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Monthly archive for January 2017

Wed 2.1 Intervals & 5 Rounds for Time

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Intervals: 20/10 4 rounds of each, stay on same movement for 4 rounds Iso Ring Dip Hold (top) KB or

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Tues 1.31 Back Squats & For Time WOD

  Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Back Squat: 6×3 @ 85% Then: For Time: 20 Ball Slams (30/20) 5-4-3-2-1 of: Deadlift (225/155) Strict HSPU’s 20

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Mon 1.30 Shoulder Press & AMRAP 5’s

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Shoulder press: 5×3 @85% Then: AMRAP 5 of: 30 Swings (24/16) 25 Toes to Bar 15 Box Jumps

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Weekly Rundown January 30-February 4

Happy 4th week of goals Jousters! This week we will be upping the iso ring dip holds to 20 seconds during every warm-up. The back planks will bump up to

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Sat 1.28 “Knuckle Sandwich”

                                        Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI

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Fri 1.27 6 Rounds for Time!

  Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI 6 Rounds for time of: Complex: 4 Deadlifts, 3 Hang Power Cleans, 2 Front Squats, 1 Jerk (135/95) 15

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Thurs 1.26 Partner Countdown WOD!

  Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Partner Countdown WOD: IGO-UGO 25-20-15-10-5 of: Calorie bike or row Sit-ups Walking lunges Swings (24/16) *Finish with core and

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Wed 1.25 5 Rounds with partner & 2 Rounds of AMRAPs!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI  5 Rounds with a partner of: Partner 1: 2 Positive and negative muscle-up transitions (low rings) Partner 2: Hollow body

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Tues 1.24 Back Squats & Slam Ball Cleans

  Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Back Squats: 5×[email protected]% Then: 5 Rounds of: 9 Cal row/bike 12 Toes to bar 15 Slam ball cleans (30/20)

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Mon 1.23 Deadlifts & 21-15-9 Countdown WOD

  Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Deadlifts: 6×3 (build to 85%) Then: 21-15-9 countdown of: Hang Power Cleans (135/95) Push Jerks (135/95) EMOM- 15 Double-Unders

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