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Thurs 9.14 AMRAP 4’s!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI AMRAP 4 of: Run 400m then max burpeese *2 minutes rest AMRAP 4 of: Row 400m then max burpeese *2

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Wed 9.13 Shoulder Press & 27-21-15-9 WOD

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Shoulder Press: 5×[email protected]% Then: 27- 21-15-9 of: Box jumps (24/20) Toes to bar Goal= Under 12 minutes

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Tues 9.12 Power clean build, EMOM 6, AMRAP 12

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Build to heavy power clean from floor Then: EMOM 6: 3 Tall Squat Cleans (95/65)  Then: AMRAP 12 of: KB

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Mon 9.11 Front Squats and For Time WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Front Squats: 4×6 @75% Then: “For time” 25 Pull-ups 50 Push-ups 75 Air squats 100 Sit-ups Goal=Under 12 minutes

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Weekly Rundown September 11-16

Happy First Week of Goals Jousters! This week will mark the start of our new 6 week goals at Joust! Our new 6 week goals will be: Strength: Front Squats  *Increase

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Sat 9.9 Bodyweight Card WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Bodyweight Deck of Cards! Heart=Push-ups Diamond=Sit-Ups Spade=Box Jumps (24/16) Club=Air Squats Joker=800m run Number Cards=Face Value Jack=11 repetitions, Queen=12, King=13,

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Fri 9.8 “Fran”!!!!!!!!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Fran! 21-15-9 Thrusters (95/65) Pull-Ups *10 minute time cap *No banded pull-ups, jumping negative pull-ups Then *Light 1 mile run,

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Thurs 9.7 Bring A Buddy Day!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Bring a Buddy Day! TODAY IS BRING A BUDDY DAY AT JOUST. FEEL FREE TO BRING YOUR BUDDY TO ANY

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Wed 9.6 5 Rounds for time!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI 5 Rounds of: 12 Box Jumps (24/20) 10 Hang Power Snatches (95/65) 8 Ring Dips *30 seconds rest after each

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Tues 9.5 21-18-15-12-9-6-3 Countdown

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Re-Test Max L-Sit   Then: 21-18-15-12-9-6-3 of: Wall Balls (20/14) DB Hang Power Cleans (35/25) *5 renegade rows + push-up

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