CrossFit Exemplify Yorkville Week of 1.24.22
Monday - "Ford vs Ferrari" Starting off the week re-testing our 5RM Front Squat. The workout to follow is a couplet of thrusters and...
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CrossFit Exemplify
- Jan 23
- 1 min
Burn Week of 1.24.22 (CrossFit Exemplify Yorkville)
Monday AMRAP 18 1-2-3-4-5 DB Hang Squat Clean 10-10-10-15-20 Sit-ups *Complete 12/10 cal bike after each set Tuesday 4 RFT 30 Alt. DB...
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CrossFit Exemplify
- Jan 9
- 1 min
CrossFit Exemplify Yorkville Week of 1.10.21
Monday - "Not An Ambi-Turner" Building off last week's front squats we are hitting 5x5 today for strength. Our workout will be more...
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CrossFit Exemplify
- Jan 9
- 1 min
BURN Week of 1.10.21 (CrossFit Exemplify - Yorkville)
Monday AMRAP 14 7 Single Arm DB Cluster L 14 Box Jump Overs 7 Single Arm DB Cluster R 42 Double Unders Tuesday 2 sets On a 7:00 clock...
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CrossFit Exemplify
- Jan 2
- 1 min
CrossFit Exemplify Yorkville Week of 1.3.22
Monday Today we start off with a 5RM Front Squat into a drop set. The workout to follow is a triplet of row, deadlifts and wall balls. ...
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CrossFit Exemplify
- Jan 2
- 1 min
BURN Week of 1.3.22 (CrossFit Exemplify Yorkville)
Monday AMRAP 15 1 No Push Up DB Renegade Row 2 Box Jump Overs 4 DB Goblet Lunges 12 Tuck ups *Renegade Rows increase by 1 rep each round,...
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CrossFit Exemplify
- Dec 26, 2021
- 1 min
CrossFit Exemplify Yorkville Week of 12.27.21
* This will be the second week of our transition phase before moving into the Open Build Phase which will be 10 weeks long and will take...
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CrossFit Exemplify
- Dec 26, 2021
- 1 min
Burn Week of 12.27.21 (CrossFit Exemplify Yorkville)
Monday 800m run Rest 2:00 75 Wall Balls Rest 2:00 30 KB Goblet Squats Tuesday AMRAP x 4 (3 sets) 12 pull ups 12 DBL DB Sumo Deadlifts 12...
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CrossFit Exemplify
- Dec 20, 2021
- 1 min
CrossFit Exemplify Yorkville Week of 12.20.21
Monday - Our traditional 12 Days of Christmas WOD to kick of Christmas Week! This is a fun strength, stamina and endurance piece with...
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CrossFit Exemplify
- Dec 20, 2021
- 1 min
BURN Week of 12.20.21 (CrossFit Exemplify Yorkville)
Monday 4 Rounds for Time 400m run or 30/21 cal bike 20 toes to bar 15 KB sumo deadlifts Tuesday AMRAP 14 3 Shoulder to Overhead* 12 Alt....
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CrossFit Exemplify
- Dec 12, 2021
- 1 min
CrossFit Exemplify Yorkville Week of 12.13.21
Monday - "The Black Riders" Starting off working up to heavy singles of the power snatch and moving into the squat snatch for today's...
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CrossFit Exemplify
- Dec 12, 2021
- 1 min
BURN Week of 12.13.21 (CrossFit Exemplify Yorkville)
Monday For Time 2 Rounds 10 KB Sumo Deadlifts 20 Alt. DB Hang Snatch 30 Single Arm Alt. OH DB Lunges Into... 2 Rounds 10 KB Sumo...
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CrossFit Exemplify
- Dec 5, 2021
- 1 min
CrossFit Exemplify Yorkville Week of 12.6.21
Monday - "The Black Riders" Starting the week off with a Snatch Balance + Pausing Overhead Squat to hit some heavy positions without...
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CrossFit Exemplify
- Dec 5, 2021
- 1 min
BURN Week of 12.6.21 (CrossFit Exemplify Yorkville)
Monday AMRAP 10 8 DB Hang Power Cleans 12 Updowns over DBs 16 DB Front Rack Lunges Rest 2min AMRAP 5 4 DB Hang Power Cleans 6 Updowns...
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CrossFit Exemplify
- Nov 29, 2021
- 1 min
CrossFit Exemplify - Yorkville Week of 11.29.21
Monday - "Ace" Starting our Monday with clean and jerk singles. Then a sprint effort couplet of front squats and pull-ups for the...
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CrossFit Exemplify
- Nov 29, 2021
- 1 min
BURN Week of 11.29.21 (CrossFit Exemplify - Yorkville)
Monday Every 3:00 for 5 sets 20 burpees 10 DB shoulder to overhead Max sit-ups in remaining time Rest 1:30 b/t sets Tuesday AMRAP 13 2 DB...
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CrossFit Exemplify
- Nov 21, 2021
- 1 min
CrossFit Exemplify Yorkville Week of 11.22.21
Monday - "Interstellar" Starting the week off with some heavy doubles and singles of the back squat. Then moving into a steady state...
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CrossFit Exemplify
- Nov 21, 2021
- 1 min
BURN Week of 11.22.21 (CrossFit Exemplify-Yorkville)
Monday 14min AMRAP 20 Abmat Sit-ups 10 DB Step-overs 15/11 Cal Bike Tuesday EMOM x 15 min Min 1 - :30 Max Push-ups Min 2 - :30 Max Lunges...
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CrossFit Exemplify
- Nov 14, 2021
- 1 min
BURN Week of 11.15.21 (CrossFit Exemplify - Yorkville)
*Keep in mind these workouts are listed as the top tier in levels. We have beginner and intermediate options for every workout. Monday...
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CrossFit Exemplify
- Nov 14, 2021
- 2 min
CrossFit Exemplify - Yorkville Week of 11.15.21
*Keep in mind the workout is listed as the top tier in levels of the workout. We have beginner and intermediate versions of the workouts...
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