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11 Sep 9/11/17

CrossFit Mt Juliet - CrossFitWarm Up/MobilityBanded Heel Cord Trap Scrub 2 min Jump Rope Banded Pass Thru's 9 IYTAs 9 Shoulder TapsMetconMetcon (Time)9/11 Memorial WOD 9 Rounds 2 Squat Cleans (175/125) 11 Handstand Push Ups 93 Double Unders The Squat Cleans represent AA Flight 175 that hit the South Tower and the 125 deaths at...

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08 Sep 9/8/17

CrossFit Mt Juliet - CrossFitTighter is lighter so squeeze that core before you push off the floor.Warm Up/MobilityLow Back Smash Hamstring Ball Smash 50ft Single Leg RDL Floor Scoops Spiderman w/ twist Inchworms Zombie WalksWeightliftingDeadlift (15 min to Find 1RM)MetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsPost Workout MobilityClassic Spinal...

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07 Sep 9/7/17

CrossFit Mt Juliet - CrossFitWarm Up/MobilityGlute Smash and Floss Side Hip Smash 2 rds 200m Jog 25 ft Broad Jump 25ft Arm Swing Hug LungeMetconMetcon (Time)Teams of 3 120 Cal Row 90 Box Jump Overs 24/20 90 Bar Facing Burpees 60 Clusters 95/65 90 Bar Facing Burpees 90 Box Jump Overs 120 Cal Row*35 Min Time CapPost...

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04 Sep 9/4/17

CrossFit Mt Juliet - CrossFitLong weekends go by faster than even Beth and Allie. Warm Up/MobilityForearm Stack and Smash Hamstring Ball SmashMetconMetcon (AMRAP - Rounds and Reps)Partner Helen 20 Min AMRAP 400m Partner Run 21 KBS 53/35 12 Pull UpsBoth partners run the 400m together. Partner A completes 21 KBS...

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01 Sep 9/1/17

CrossFit Mt Juliet - CrossFitDavid "Minute Man" Kosloski reminds you pacing is important so don't go out too hard if you can't last.Warm Up/MobilityQuad Smash OH Tissue Smash (Ice cream cone) 2 rds 400m Jog 10 Banded Lat Pulldowns 6 Spidermans w/ TwistMetconCrossFit Games Open 17.2 (AMRAP - Reps)12 Minute...

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30 Aug 8/30/17

CrossFit Mt Juliet - CrossFitGet you a girl who can squat below parallel. Warm Up/MobilityShoulder Rotator Smash and Floss (waving cat) T-Spine Smash OH Extension 2 min Jump Rope 5 each Banded Pass Thru's 10 IYTA 10 Shoulder Rotator Wave 10 Shoulder TapsMetconMetcon (Time)20 HSPU Then: 5 Rounds 10 Overhead Squats 95/65 50 Double Unders Then: 20...

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29 Aug 8/29/17

CrossFit Mt Juliet - CrossFitNicolle Wolken? More like Nicolle Runnin' #dadjokesWarm Up/MobilityHamstring Ball Smash Low Back Smash 3 rds 15 air squats 25ft Single Leg RDL 25ft Zombie Walk 25ft Figure 4 Pulls 25ft Floor ScoopsMetconMetcon (Time)400m Run 50 Wall Balls 20/14 400m Run 35 Deadlifts 135/95 400m Run 20 Box Jump Overs 24/20 400m Run 35 Deadlifts...

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