Free Workouts and Fitness blog

Here's a ton of free workouts for you!

CrossFit – Fri, Dec 9

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 10 15 cal row/10 cal bike 10 bird dog total 20 Alt dead bugs 10 Hollow rocks

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CrossFit – Thu, Dec 8

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 3 sets 250m row 12 clamshells per side 15 Spreads Strength (Weight) E3MOM 12 8 Bench press 31X2

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CrossFit – Wed, Dec 7

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 4 sets 10 SA DB thrusters 10 Toe touches 10 Teacups perside 10m broad jumps ABZZ (No Measure)

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CrossFit – Tue, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 6 getups 3 box jump 6 pushups or jump squats Strength (Weight) 3 sets 6 BB

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CrossFit – Mon, Dec 5

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 sets 500m row 10 hip circles 10m burpees broad jumps 15 frog pumps Strength (Weight) EMOM 12

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CrossFit – Sat, Dec 3

Kanehsatake CrossFit – CrossFit Warm up (No Measure) 2 mins cardio then 2 sets 10m duck walk 3-5 cobra to downward dog 15s dead hang

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