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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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Mon 9.4 Labor Day Partner Chipper WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Labor Day Partner Chipper! 800m Med Ball Run (20/14) (alternating) 400m Farmers Carry (32/24kg) (alternating) 400m Sled Push (45/25s on

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Weekly Rundown September 4-9

Reminder: We will have one class on Labor Day, Monday, September 4th from 9-10:30am. Join us for a fun “labor filled” class! This week we will have our first Bring

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Saturday 9.2 “Running Jackie”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Running Jackie” 1000m Run 50 Thrusters (45/35) 30 Pull-Ups Goal=Under 12 minutes Then: 3 Rounds with a partner: Partner 1:

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Fri 9.1 Partner AMRAP 20!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Partner AMRAP 20 of: Partner 1: 200m run Partner 2: 1 Clean and Jerk (135/95), 2 lateral bar burpeese *Keep

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