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July 2010
Day
Week
Month
Quarter
Sun
Mon
Tue
Wed
Thu
Fri
Sat
27
28
Back Squat 5-5-5
Kalsu
29
Shoulder Press 5-5-5
Run (shuttle)s, Kettlebell Swings, Push-ups
30
Deadlift 5-5-5
Nancy
1
Max Rep Pull-ups x3
Box Jump (24 in.)s, Get up stand up, medball.s, Toes-to-Bars
2
Squat Clean 3-3-3-3-3
Power Cleans, Ring Dips (3)
3
TEAM Workout
4
5
6
Back Squat 3-3-3
Pull-ups, Push Presses, Air Squats
7
Snatch 3-3-3-3-3
Isabel
8
Deadlift 3-3-3
Power Cleans, Runs (3)
9
Shoulder Press 3-3-3
Dumbbell Burpees, Double Unders, Sit-up (abmat)s
10
11
12
Back Squat 5-3-1
Runs, Dumbbell Lunges, Dumbbell Snatches, 1 Arm Dumbbell Push Up
13
Shoulder Press 5-3-1
Rows, Pull-ups, Push-ups, Air Squats
14
Deadlift 5-3-1
Annie
15
Chin-up - Max effort
Run (shuttle)s, Run (backwards)s, Walking Lunges, Traveling Burpees
16
Power Snatch 1-1-1-1-1
Clean & Jerk Ladder
17
18
19
Front Squat 5-5-5-5-5
Push-ups, Sit-up (abmat)s, Double Unders
20
Power Cleans 3-3-3-3-3
Dumbbell Hang Power Cleans, Dumbbell Front Squats, Dumbbell Push Presses
21
Pyramid Double Helen
22
Push Press 5-5-5-5-5
Burpees, Overhead Squats
Toes-to-Bars, Floor to Overheads
23
Hill Sprints, Rests, Tabata Push ups, Tabata Rows
24
TEAM Workout
25
26
Back Squat 5-5-5
Hawaii Five-O
27
Shoulder Press 5-5-5
Ring Dips, Rests, Sandbag Get Ups, Medicine Ball Burpees
28
Deadlift 5-5-5
Fran
29
Power Snatch 3-3-3-3-3
30
Chin-up - Max effort
Power Snatches, Pull-ups, Push-ups, Air Squats
31
TEAM Workout
CrossFit Tri-Cities
ST. CHARLES, Illinois
CrossFit Affiliate
www.tricitiescros...
info@tricitiescro...
630-492-0029
CrossFit Tri-Cities
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Eric Gustafson
Set a PR for
Task Priority Fight Gone Bad - (9 mins 4 secs), (), () | Rx'd
Tara Maric
Romanian Deadlift 6-6-6-6-6 - 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs | Not Rx'd
Tara Maric
Clean and Jerk 1-1-1-1-1 - 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs | Not Rx'd
Tara Maric
2 Position Snatch (F/MT) 1-1-1-1-1 - 70 lbs, 70 lbs, 75 lbs, 75 lbs, and 75 lbs | Not Rx'd
Kaila Rome
Runs, Dumbbell Thrusters, Pull-ups (Kaila Rome) - 23 mins 33 secs | Rx'd
Jon Gustafson
Tareyece Scoggin-aranda
Doug Bucholz
yohanna ethridge
Lawrence Biles
Kaila Rome
