26MAY2018

Mako Athletics – CrossFit View Public Whiteboard OPT1: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about…

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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! Kyle’s Watching: Must Watch! I watched The Magic Pill on Netflix this week and it was an excellent documentary into healthy eating and how the big food companies have…

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25MAY2018

Mako Athletics – CrossFit View Public Whiteboard F: Overhead Squat (5.5.5.5.5) Fitness: OHS 5×5 P: Overhead Squat (1RM) Performance: Overhead Squat 1RM

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24MAY2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (AMRAP – Reps) tness 4 min on the clock: 200m Row-buy in AMRAP: 10 Sit Ups 8 Push-ups -rest 4 min 4 min on the clock: 200m Row-buy in AMRAP: 8 Hollow Ups 6 Seated DB Press -rest 4 min 4 min on the clock: 200m…

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23MAY2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: For Time: 10-8-6-4-2 Hang Power Cleans 95/65 Banded CTB Box Dips12 Min Time Cap P: Metcon (Time) Performance: 10-8-6-4-2 Hang Power Cleans 165/115 CTB PullUps Ring Dips12 Min Time Cap S: Metcon (Time) Sport For Time: 10-8-6-4-2 Hang Power Cleans @ 185/125 MU’s12 Min…

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