24SEP2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: 4 Rounds for Time: 300m Run 15 Thrusters @ 95/65 P: Metcon (Time) Performance: 4 Rounds For Time: 400m Run 15 Thrusters @ 135/95

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22SEP2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: 5 Rounds For Time: 12 Burpees 12 Jumping CTB PullUps P: Metcon (Time) Performance: For Time: 20 Burpee Bar MU’s S: Metcon (Time) Sport: For Time: 30 Burpee Bar MU’s

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21SEP2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (AMRAP – Reps) Fitness: 5 Rounds: 2 min AMRAP: 10 Front Squats @ 95/65 40 SU’s AMRAP Squat Cleans @ 95/65 -rest 1 min P/S: Metcon (AMRAP – Reps) Performance: 5 Rounds: 2 min AMRAP: 10 Front Squats @ 135/95 40 DU’s AMRAP Squat Cleans @…

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4 Thought Friday

Below is your weekly dose of 4 Thought Friday, a short list of idea’s, thoughts, and experiments from a few members of the Mako Team. Enjoy! Elizabeth Farsolas: Power of Positive Thinking There is a parable of an alcoholic father who had two sons. One of the sons grew up to be a successful, sober…

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20SEP2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: 4 Rnds for time: 300M Run 25 Box Jumps P: Metcon (Time) Performance: 4 Rounds For Time: 400m Run 25 Box Jumps overs 24/20 A: Metcon (No Measure) Accessory: 3 Rounds For Quality: 12-15 Strict Pullups 1 set of Push Ups

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