Montclair 9/1/17

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GUERRILLA CROSSFIT Strength Training Deadlift 3×5 Fitness/Performance Workout of the Day KALSU (modified) 100 Power cleans 135#/95# Every minute, 3 Burpees Note: Including the initial minute 18min CAP _______________________________ GUERRILLA HIIT Workout Every minute on the minute for 30 minutes Ring pulls Squats Push-ups Lunge (L) – Squat – Lunge (R) Rest

Paramus 9/1/17

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GUERRILLA CROSSFIT Strength Training Bench Press 2×5, 1×5+ Workout of the Day 21 Sumo deadlift high pull 95#/65# 42 Calorie row 400m Run 15 Sumo deadlift high pull 30 Calorie Row 400m Run 9 Sumo deadlift high pull 18 Calorie row Post results to Wodify. GUERRILLA HIIT (High Intensity Interval Training) Workout As many rounds […]

Paramus 8/31/17

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GUERRILLA CROSSFIT Strength Training Every minute on the minute for 10 minutes: 1 Power Snatch + 1 Snatch balance + 1 Squat Snatch *Increase weight each set maintaining good mechanics Scale: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch or 3 Power Snatches Workout of the Day 45 Dumbbell clean and press […]

Montclair 8/31/17

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GUERRILLA CROSSFIT Strength Training Bench press 3×5 Superset with Strict Pull-ups Fitness/Performance Workout of the Day As many rounds as possible in 15minutes 400m Run 30 Russian kettlebell swings 200m Run 10 Toes to bar _______________________________ GUERRILLA HIIT Workout As many rounds as possible in 5 minutes 10 Dumbbell ground to overhead 5 Burpees 1 […]

Montclair 8/30/17

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GUERRILLA CROSSFIT Strength Training Back squat 3×5 Fitness/Performance Workout of the Day 3 Rounds 10 Dumbbell push-presses 200m Run Then ______________ 25 Moneyballs Then ______________ 3 Rounds 10 Dumbbell Thrusters 100m Sprints _______________________________ GUERRILLA HIIT Workout As many rounds as possible in 30 minutes 4:1 work/rest 10 Bob & weave squats 10 Alt knee tap […]

Paramus 8/30/17

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GUERRILLA CROSSFIT Workout of the Day 10 Muscle-ups or 15 strict pull-ups 90 Double unders 800m Run 70 Russian kettlbell swings 24kg/16kg 60 Sit-ups 50 Ball slams 20#/15# 400m Run 30 Handstand push-ups or 50 push-ups 200m Run 10 Muscle-ups or 15 strict pull-ups Post results to Wodify. GUERRILLA HIIT (High Intensity Interval Training) Workout […]

Paramus 8/29/17

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GUERRILLA CROSSFIT Strength Training Deadlift 5RM Workout of the Day 5 Rounds 20 Wallballs 20#/14# 10m Overhead walking plate lunges 45#/25# 20 Box jumps 24″/20″ 10m Overhead walking plate lunges 45#/25# Post results to Wodify. GUERRILLA HIIT (High Intensity Interval Training) Workout As many reps as possible in 30 minutes: 1-2-3-4-5-6-7-8-9-10 Mountain climbers to push-ups […]

Montclair 8/29/17

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GUERRILLA CROSSFIT Gymnastics 10 Minutes, 30secs. ON/ 30secs. OFF Alternate between, Handstand hold & Plank Fitness Workout of the Day As many rounds as possible in 18 minutes 8 Pull-ups 4 Cleans 155#/105# Performance Workout of the Day MUSCLE-UP CLEAN LADDER (modified) 8 Rounds 4 Bar Muscle-ups 2 Cleans, ascending weight M: 135-165-185-205-225-245-260-275lbs F: 95-115-130-145-160-175-180-185lbs […]

Montclair 8/28/17

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GUERRILLA CROSSFIT Strength Training Power snatch 4×3 Fitness Workout of the Day As many rounds as possible in 20 minutes 200m Run 15 Push-ups 30 Air squats 45 Double unders Performance Workout of the Day 1 Mile run 100 Push-ups 200 Air squats 300 Double-unders 20min CAP _______________________________ GUERRILLA HIIT Workout As many reps as […]

Paramus 8/28/17

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GUERRILLA CROSSFIT Strength Training Back Squat 20RM Workout of the Day ‘Grace’ 30 Clean and jerks 135#/95# Rest 5 minutes ‘1k Row’ Post results to Wodify. GUERRILLA HIIT (High Intensity Interval Training) Workout As many reps as possible in 8 minutes: 1, 2, 3, 4, 5… Dumbbell curls DB front squats DB presses 1 Minute […]