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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Friday, March 24, 2017

Wide Stance Box Squat
5 x 5

Sumo Deadlift
6 x 3

4 Rounds
Length Sled Drag
15 Hollow Rocks
rest

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Thursday, March 23, 2017

AMRAP in 7min
9 Deadlift
6 Box Jumps
3 Bar MU

Rest

AMRAP in 7 min
9 Hang Power Clean
6 OHS
30 DUs

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Wednesday, March 22, 2017

Press
3 x 5

“Helen”
400m Run
21 KB swings
12 Pull Ups

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Tuesday, March 21, 2017

Front Squat

AMRAP in 5 Minutes:
10 Ring Rows
20 DU’s

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Monday, March 20, 2017

10 Rounds

5 Power Clean
5 Burpee
100m Run or 15 Cal Bike

rest

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Sunday, March 19, 2017

Pause Bench Press

Every Minute on the minute for 14 min:
Odd: 6 KB Goblet Squat + 6 AKB Swings
Even: Seconds Box Jumps

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Saturday, March 18, 2017

10 rounds
:30 Bike
rest
:30 SB Hang Sq Clean
rest

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Friday, March 17, 2017

Wide Stance Box Squat
5 x 5

“Luck O’ The Irish”
Dublin Unders
The Irish Rower
Pot O’ Gold Swings
Kiss The Blarney
Peace Wall Balls
Irish I Could Do Muscle Ups

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Thursday, March 16, 2017

4min AMRAP
4 Hang Power Snatch
4 Pull Ups

rest

4min AMRAP
6 Front Squat
6 Burpees

rest

4min AMRAP
8 Shoulder to OH
8 Box Jumps

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Wednesday, March 15, 2017

Floor Press

4x
Handstand Walk
Rest
Lengths Farmers Carry
Rest
Sprint
Rest

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Tuesday, March 14, 2017

Deadlift off Blocks

Dimmel Deadlift
3 x 20

AMRAP in 6min:
Sandbag TGU

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Monday, March 13, 2017

AMRAP in 20 min:
10 cal row / 25 KB Swings
10 Thrusters
10 Pull ups

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Sunday, March 12, 2017

3 x
8 Press
10 Ring Rows

AMRAP in 4 min
10 DB Push Press
10 Box Jump

Rest

AMRAP in 4 min
30 DU’s
10 Burpees

 

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Saturday, March 11, 2017

“Iron Lung”

For Time:
40 Wall Balls
400m Row

30 Wall Balls
300m Row

20 Wall Balls
200m Row

10 Wall Balls
100m Row

Ted requested this beauty back in January. You can leave him a thank you note on the white board.

CF Open 2017 17.1

 

Friday, March 10, 2017

Front Squat Box Squat

Chair Deadlift

Partner WOD in 15 min
15 Cal Row
12 Goblet Squat
9 Burpee Box Jump Over

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Thursday, March 9, 2017

AMRAP in 12 minutes

3 Ground to Overhead
12 SB Walking Lunge
24 DU’s

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Wednesday, March 8, 2017

Sling Shot Bench

3 x
12 DB Row
12 Seated DB OH Press

Abs
10 x Weighted crunches
10 x Hanging leg raise
20 x MB Russian Twist

Tuesday, March 7, 2017

Wide Stance Box Squats

Glue Ham Raise
4 x 8

For time:
100 RKB Swings
50 DB Step Ups

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Monday, March 6, 2017

AMRAP in 20
10 Deadlift
15 Hang Power Cleans
20 Squats
25 Cal Bike

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Sunday, March 5, 2017

Bench w/ Bands
3(2 x 5)

AMRAP in 10
20 Box Jumps
10 HSPU

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Saturday, March 4, 2017

3 Rounds
1000m Row
42 KBS
24 Pull Ups
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Friday, March 3, 2017

Front Squat Box Squat
12 x 2

Deadlift
8 x 1

AMRAP in 7 Min
3 Body Row
3 DU’s
+ 3 reps each round.

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Thursday, March 2, 2017

7 Rounds
300m Row
10 Push Press
5 Burpee

rest

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Wednesday, March 1, 2017

Dead Press

6 Rounds
3 Muscle Ups
3 Hang Squat Clean

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Tuesday, February 28, 2017

Deficit Sumo Deadlifts

4x
8 RDL
Band Abduction

Bulgarian Split Squat
100 Reps

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Monday, February 27, 2017

5 Rounds:
20 Wall Balls
15 American KB Swings
60 DU’s
15 Box Jumps
20 cal Bike
Rest

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Sunday, February 26, 2017

8 – 9am
TGU
Max Reps in 12 Min
55/35

5 Rounds
15/12 Cal Row
10 SB Clean

8:30 – 10:30am
CrossFit Games Open WOD 17.1

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Saturday, February 25, 2017

3 rounds

15 Deadlift
15 Front Squat
15 Push Press
30 Lunges

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Friday, February 24, 2017

CrossFit Open WOD 17.1. Sign in by 10pm tonight for either Friday at 6:15pm or Sunday at 8:30am.
If you are not signed in, you will not be added to the heat schedule.

Box Squat
12 x 2

Deadlift Isometrics

4 x
Reverse Lunge Row
25 RKB Swing

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Thursday, February 23, 2017

3 rounds:
30 Box Jumps
15 Pull Ups
5 Man Makers

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