Montclair 10/1/16

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GUERRILLA CROSSFIT Fitness/Performance 18 Minutes to complete 400m Run 40 Kettlebell swings 40 Burpees 200m Run 20 Kettlebell swings 20 Burpees 100m Run 10 Kettlebell swings 10 Burpees 2k Row Post results to Wodify.  

Paramus 10/1/16

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GUERRILLA CROSSFIT Fitness/Performance Workout of the Day 400m Run 40 Thrusters 95#/65# 40 Burpees 200m Run 20 Thrusters 95#/65# 20 Toes to bar 100m Run 10 Thrusters 95#/65# 10 Muscle-ups or Strict pull-ups 100 Calorie row or 80 Calorie bike Post results to Wodify.

Paramus 9/30/16

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GUERRILLA CROSSFIT Strength Training Every minute on the minute for 10 minutes: 3 Deadlifts Fitness/Performance Workout of the Day As many rounds and reps as possible in 12 minutes: 15 Push-ups 30ft Back rack walking lunges 95#/65# 15 Ball slams 30ft Back rack walking lunges 95#/65# Post results to Wodify. GUERRILLA HIIT (High Intensity Interval […]

Montclair 9/30/16

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GUERRILLA CROSSFIT Strength Training Every minute on the minute for 10 minutes Press 3-5 reps Fitness/Performance 20-18-16-14-12-10-8-6-4-2 Med-ball Cleans 20#/14# Deadlifts 135#/95# Push-ups Post results to Wodify. ____________________________________ GUERRILLA HIIT Warm-up Med-ball clean progression Workout As many rounds as possible in 8 minutes 10 Med-ball cleans 10/15 Calorie row 200m Walk As many rounds as […]

Montclair 9/29/16

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GUERRILLA CROSSFIT Strength Training Every minute on the minute for 10 minutes Power clean 3 reps Fitness/Performance Every minute on the minute for 10 minutes 10 Power snatch 20 Situps Rest 5 Minutes Every minute on the minute for 10 minutes 10 Overhead squats 1 Minute plank Post results to Wodify. ___________________________________________ GUERRILLA HIIT Warm-up […]

Paramus 9/29/16

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GUERRILLA CROSSFIT Strength Training Every minute on the minute for 10 minutes: 1 Power snatch/1 Overhead squat/1 Snatch balance Fitness/Performance Workout of the Day Every minute on the minute for 10 minutes: 3 squat snatches (heavy as possible, lighter weight max reps) Max calorie row Rest 3 Minutes Every minute on the minute for 10 […]

Paramus 9/28/16

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GUERRILLA CROSSFIT Fitness/Performance Workout of the Day 400m Run then 4 Rounds 20 Hang power cleans 95#/65# 10 Bar facing burpees 20 Pull-ups 50 Double unders (150 singles) then 400m Run *RX+: HPC 115#/80#, Chest to bar pull-ups. Post results the Wodify. GUERRILLA HIIT (High Intensity Interval Trainiing) Warm-up 2 Minutes tabata jumping jax 2 […]

Montclair 9/28/16

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GUERRILLA CROSSFIT Fitness/Performance As many rounds as possible in 20 minutes 200m Run 20 pull-ups 200m Run 20 Push-ups 200m Run 20 Squats Post results to Wodify. __________________________________ GUERRILLA HIIT Warm-up 2 Minutes tabata jumping jax 2 Minutes slam balls Workout Teams of 3 alternate stations after each 100m sprint for 10 minutes Battle rope […]

Montclair 9/27/16

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GUERRILLA CROSSFIT Strength Training Every minute on the minute for 10 minutes Squat 3-5 reps Fitness/Performance As many rounds as possible in 5 minutes 15 Kettlebell swings 24kg/16kg 10 Box jumps 24″/20” (Fitness) 3 Box jumps max height (Performance) Rest 3 minutes As many rounds as possible in 5 minutes 15 Push-ups 10 Weighted box […]

Paramus 9/27/16

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GUERRILLA CROSSFIT Strength Training Squat 2X5, 1×5+ Fitness/Performance Workout of the Day As many rounds as possible in 5 minutes: 15 Kettlebell swings 24kg/16kg 10 Box jumps 20’/24” (Fitness) 3 Box jumps max height (Performance) Rest 3 minutes As many rounds as possible in 5 minutes: 15 Push-ups 10 Weighted box step ups 24kg/16kg Rest […]