Workout of the Day

Hey Tribe, we will be supporting our tribe members over at the MotorCity Open tomorrow. 8am Class is still a go! Good Luck to all of our athletes!

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Skill:
Weighted pullup

WOD:
7 rounds for time of:
10 yard med ball throw, right arm/
Bear crawl 10 yards/
10 yard med ball throw, left arm/
Bear crawl 10 yards/
25 squats

Post loads and rounds to comments.

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Skill:
Power Clean

WOD:

“Chief”
Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Post times to comments.

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Skill:
Handstand pushup

WOD:
“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.<

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Skill:
Kipling pullup

WOD:
Thrusters
5-3-3-1-1

And then:
“Fran”
21-15-9 reps for time of
Thrusters/
Pullups

Post loads and times to comments.

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Happy Father’s Day!!!

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WOD:
3 rounds for time of:
400m run/
21 wallball/
12 pullups

Post time to comments.

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WOD:
TBA

Join us at 6 pm tonight’s as we review movement standards for the upcoming motor city CrossFit open happening June 25th. We will review standards and then throw them into a chipper.

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Skill:
Skin the cat
Ballups/toes to bar

WOD:

Pullup negatives or
Weighted Pullups, 3-3-3

And then:
AMRAP in 20 minutes of:
250 row
15 toes to bar or rings

Post rounds and weight to comments.

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Skill:
Back squat/
Sprint starts

WOD:
In teams of 2:
Squat cluster:

Complete 50 back squats at 75% of 1 RM average.

Rest longer than 20 seconds results in 10 burpee penalty per team.
Med balls used for depth measurement, no touch no rep.

Durabilty:
40 yard sprint x 4
Full recovery between attempts

CONGRATULATIONS TO CHRIS F. AND ANTHONY P. ON THEIR FIRST MUSCLE UPS!!!!!

Post time and fastest sprint time to comments.

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