Wednesday, October 1st

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. Snatch Pull + Hang Power Snatch + OH Squat. Stay light/moderate and work on OH Squat depth. (8 mins)

2. 10 mins to find heavy Snatch Double. Quick Reset.

3. 4 x 3min Rounds Of: (1 min rest between rounds)

300m Run
12 Thrusters (115/75)
Max Effort Burpee Box Jumps (24/20)

**Score is total Burpee Box Jumps

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By cfbroadway

Tuesday, September 30th

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. Bent Over Row: 5 x 5. Adding. 1 sec pause on floor after each rep. (12 mins)

2. 15-12-9-6-3 Reps For Time Of:
Strict HSPU
Strict Pull Ups ( double reps for ring rows)

3. 5 min AMRAP OF:
15 KB Swings (70/55)
30 Double Unders

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By cfbroadway

Monday, September 29th

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. 2 x Hang Squat Clean + Push Jerk + Split Jerk. Adding. (12 mins)

2. Back Squat: 4 x 5. Adding. (12 mins)

3. 7 min AMRAP OF: (3,6,9,12…)
Power Cleans (185/125)
Burpees Over Bar

Ryan during last weekends Aspen Ruggerfest. Still living the dream.

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By cfbroadway

Friday, September 26th

TODAY IS MEAT TRUCK FRIDAY!
4-7 pm. Tell your friends.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. Power Cleans: 7-7-7. Adding. Hold onto bar for full set. (12 mins)

2. For total Time:
Partner Row: 2400 / 2000m
Must change every 300 / 250m

3. For Time:
100 Double Unders
then
3 Rounds of,
16 Alt DB Snatch ( moderately heavy)
30 Wall Ball

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By cfbroadway

Thursday, September 25th

MEAT TRUCK FRIDAY IS BACK!
This week. Will let you know times later in the week.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. OH Squat: 4 x 5. Adding (10 mins)

2. Weighted Pull Ups: 5 x 3 adding.
12 Alt Weighted Pistols / Pistols between sets.

3. For Time:
200m Run
20 Push Jerks (155/95)
200m Run
30 Front Squats (155/95)
200m Run
20 Push Jerks
200m Run

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By cfbroadway

Wednesday, September 24th

MEAT TRUCK FRIDAY IS BACK!
This week. Will let you know times later in the week.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. EMOM x 9: 3 Position Snatch. Start at 55%. Add as you go. Technique day!

2. Push Press: 5 x 3. Adding (10 mins)

3. 10-20-30 Reps For Time Of: ( 12 min cap)
KB Swings (70/55)
Box Jumps (24/20)
Pull Ups

Happy B’Day for Tuesday Mike! Still my most favorite photo of all time.

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By cfbroadway

Tuesday, September 23rd

MEAT TRUCK FRIDAY IS BACK!
This week. Will let you know times later in the week.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. Deadlift: 5 x 2. Each rep lowered under control and reset in floor. (15 mins)

2. 30 sec on / 30 sec rest for 6 sets for Total Reps: HRPU

3. 5 RFT OF: ( 12 min time cap)
7 Deadlifts ( 65% of above)
14 Burpees
50 Double Unders

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By cfbroadway

Monday, September 22nd

MEAT TRUCK FRIDAY IS BACK!
This week. Will let you know times later in the week.

New protein in stock, $50. Come and see me.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. 10 mins to find a heavy: 2 x Power Clean + Push Jerk.

2. Front Squats: 4 x 3 all at 87%. On the 2’s. (10 mins)

3. 8 min AMRAP OF:
6 Squat Cleans (155/105)
12 Toes To Bar

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By cfbroadway