02.23.2017

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HydraFit – Performance Warm-up Warm-up (No Measure) Run 400m 2 Rounds: 5 Downward Dog Push-Ups 10 Spiderman Lunges 5 Hamstring Rollouts 10 Scorpians Mobility: Internal Rotation (2m/side) Metcon Metcon (Time) Every 6 Minutes for 30 Minutes: Run 400m 10 DB Push Press 15 Push-Ups 20 Walking Lunges with DBsScore is fastest round’s time Metcon Metcon (Time) Durante Core x 3 …

02.22.2017

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Announcements Don’t forget about the 17.1 Viewing Party this Thursday Night at 7:30 PM! Food will be provided. Check the Facebook Page or ask Nikki or Max for more info! HydraFit – Performance Weightlifting Back Squat (3 – 3 – 3 – 3 – 3) Metcon Metcon (AMRAP – Rounds and Reps) 15m AMRAP 9 Dumbbell Thrusters (35/25lbs each) 1 …

02.21.2017

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Announcements Don’t forget about the 17.1 Viewing Party this Thursday Night at 7:30 PM! Food will be provided. Check the Facebook Page or ask Nikki or Max for more info! HydraFit – Performance Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

02.20.2017

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Announcements Don’t forget about the 17.1 Viewing Party this Thursday Night at 7:30 PM! Food will be provided. Check the Facebook Page or ask Nikki or Max for more info! HydraFit – Performance Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of …

02.18.2017

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HydraFit – Performance Metcon Metcon (AMRAP – Rounds and Reps) 30m AMRAP 10 Burpees 10 Goblet Squats 10 TTBScale 1: Hanging Leg Raises Scale 2: Rig touches

02.17.2017 Performance

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HydraFit – Performance Metcon CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel …

02.16.2017 Performance

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HydraFit – Performance Metcon Metcon (1 Rounds for reps) 20m EMOM 1 – 8-12 Bench Press 2 – 12 Bulgarian Split Squats (6 ea.) 3 – 12 Dips 4 – 20-25 ABMSU Metcon (Time) 10m AMRAP 400m Run 40 ABMSU 300m Run 30 Squats 200m Run 20 Burpees 100m Run 10 Squat Jump

02.15.2017 Performance

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HydraFit – Performance Weightlifting Hang Clean (3 – 3 – 3 – 3 – 3) Metcon Metcon (Time) 3 Rounds: 10 Box Jumps (24/20″) 10 Ball Slams (30/20#) 2 Rounds: 15 Box Jumps (24/20″) 15 Ball Slams (30/20#) 1 Rounds: 30 Box Jumps (24/20″) Ball Slams (30/20#)

02.14.2017 Chocolate Covered Strawberries

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HydraFit – Performance Warm-up Warm-up (No Measure) 500m Row/400m Run 2 Rounds 10 Wall Squats 10 R. KBS 10 Ring Rows/Scap Pull-Ups Free Yo’ Ribs (4m/side) Metcon Metcon (AMRAP – Rounds and Reps) “Chocolate Covered Strawberries” 30m AMRAP Partner A: 30 Wall Balls 30 Pull-Ups 30 R. KBS (24/16kg) Partner B: 200m Run