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GoFit 12/1/2017

AMRAP 15 minutes Run 200 meters 10 right arm kettlebell deadlifts 10 jumping lunges 10 left arm kettlebell deadlifts 10 jumping lunges

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Thanksgiving 2017

Happy Thanksgiving to all of the 410 family. This time of year is often a great time to reflect on the blessings in our lives. Too often we are found saying “this is my life” in a dumming down of… Read more »

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GoFit 11/22/2017

8 Minute AMRAP 8/6 Calories on Assault Bike 8 Dumbbell Clean to Overhead 8 Step-Ups Rest 2 Minutes 8 Minute AMRAP 50 Single Unders 8 Dumbbell Hang Squat Cleans 8 Reverse Lunges

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GoFit 11/16/2017

10 Minute EMOM Odd Minute: Max effort Bike (30 seconds) Even Minute: 20 Lunges FINISHER For quality: 30 Dumbbell Curl to Press

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WOD 11/14/2017

Power Snatch On the Minute x 10 2 Repetitions Conditioning 5 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter Run

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GoFit 11/10/2017

18 Minute AMRAP 10/8 Cals Assault Bike 10 Step-ups right leg 10 Kettlebell Swings 10 Step-ups left leg

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WOD 11/8/2017

BarBell Deadlift 6×3 Climbing in weight Conditioning AMRAP 15: 10 Deadlifts (225/155) 15 Calorie Row 20 Wallballs (20/14)

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GoFit 11/8/2017

8 Rounds for Time: 5 Barbell Hang Power Clean and Push Press 7 Front Squats 9 Box Jumps

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GoFit 11/4/2017

30s on/30s off For 5 Minutes: Max Distance Row For 5 Minutes: Max Push ups For 5 Minutes: Max Ring Rows

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WOD 11/4/2017

Conditioning On the 0:00… 80/60 Calorie Row On the 10:00… 3 RFT: 10 Power Snatch (135/95) 10 Bar Muscle-Ups On the 20:00… 80/60 Calorie Row On the 30:00… 3 RFT: 10 Thrusters (155/105) 10 Burpee Box Jump Overs (30/24) On… Read more »

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