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Fri 11.3 Pull-Up Progression Day 1/ AMRAP 4’s

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Pull-Up progression Day #1: EMOM 5 of: Min 1: 4 strict pull-ups Min 2: 3 strict pull-ups Min 3: 3

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Thurs “The Ghost”

“The Ghost” 6 Rounds for Total Reps in 23 minutes 1 minute of Calorie Row 1 minute of Burpeese 1 minute of Double-Unders 1 minute Rest

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Wed 11.1 Pistol Box Progression and For Time WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Pistol Box Progressions: 2×5- leg slide with top of foot down back of box 2×5- leg slide on side of

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Tues 10.31 Back Squats & AMRAP 5’s

Happy Halloween! Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Back Squat: 3×10 at 65% Then: AMRAP 5 of: Buy-in: 15-12-9 of: Toes to bar & DB Alt

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Mon 10.30 Max Pistols, Max Strict Pull-Ups, Deadlifts & For Time WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Pull-Up and Pistol overview/scales (5 minutes) Test max strict pull-ups: 1 set, done when you drop from bar *Scale to

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Weekly Rundown October 30-November 4

Happy first week of goals Jousters! This week will be week #1 of our new goals cycle. Our new goals will be: Strength: Complete 1 strict pull-up or increase by

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Sat 10.28 AMPAP 20

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI AMPAP 20 of: (As many points as possible) 200m run=10 points Cluster (115/85)=5 points Squat Clean (115/85)=4 points Power Clean

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Fri 10.27 For Time!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI For time: 100 Swings (24/16) 75 Air Squats 50 Push-Ups 25 Deadlift + High Pull (24/16) EMOM: Hold forward plank

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Thurs 10.26 For Time!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “For Time” 50 Sit-Ups, 200m Run, 50m Sled Push (45s/25s), 200m Row 40 Sit-Ups, 200m Run, 50m Sled Push, 200m

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Wed 10.25 6 rounds for time!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI 6 rounds for time of: 5 Strict Pull-Ups 10 Alternating DB Snatches (50/35) 20 Double-Unders *50m walking lunge after rounds

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