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Tuesday, Jan. 30, 2024

BIG SHOUT OUT TO COACH CASSIE AT THE dion. EXPERIENCE IN TEXAS!! So proud!!! She represented us well and had her best finish in a progressive Clean n Jerk Jerk ladder. Congrats Cass and excited about watching her and the rest of Elation in the CrossFit Open!!! LET's GOOO!


ALSO: Elation 60-Day Challenge begins

Feb. 15th!! Stay tuned


Skill

50 rud. .............

15 mins to quit

Skill will b muscle u training


WOD

4 Rounds of

11 Back Squats

1 wall walk

11 Front Squats

1 wall walk

11 pull ips

1 Wall Walk

Then,

22 blazing burpees

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Thursday, July 18, 2024

Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,

Wednesday, July 17, 2024

Warm up 3 Rds Jog 1 lap 20 Push ups 30 jumping jacks 1 min plank PVC PVC Progression Clean n Jerks Whiteboard debriefing Skill Back Squats (50%) 3x6@ :06 sevs each *5 minute rest WOD “GRACE” 30 clean

Tuesday, July 16, 2024

Warm up 4 mins Bike Row Ski, or run 3 laps 3 mins AMRAP 3 push ups 3 Sit ups 3 Squats 2 min AMRAP 2 Inch Worms 2 Burpee Broad Jumps 1 min OH Walk w/ plate (25/35) PVC DEAD Lift Progression Skill Bend

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