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By Mako Athletics | November 30, 2017

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11AUG2018

Mako Athletics – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) Tabata: 8 rounds- rotating through the movements: —Ring Rows- Rings straight down —Jumping Lunges in place —DB Renegade Row 35/20(Push Up + Row/arm) —Burpees*Scale DB weight and Ring Rows as needed. *record your lowest rep count for each

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! Leroy is Living the 5 Factors of Health: You have probably noticed by now the new poster on the bathroom door. Its titled “The Five Factors of Health” and…

10AUG2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: For Time: 30 DL @ 115/75 30 Ring Rows 20 Power Cleans 115/75 20 Ring Rows 10 STO @ 115/75 10 Ring Rows P: Metcon (Time) Performance: For Time: 30 DL @ 185/135 30 PullUps 20 Power Cleans 185/135 20 CTB 10 STO @…

09AUG2018

Mako Athletics – CrossFit After the Metcon, Coach’s choice for skill work! View Public Whiteboard F: Metcon (5 Rounds for time) Fitness: 5 Rounds 21/18 Cal Row 15/12 Cal Air Bike 9/6 Cal Ski or 200m Run* new round begins on the: 6 minutes P: Metcon (5 Rounds for time) Performance: 5 Rounds 24/21 Cal…

08AUG2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: For Time: 400m Run 30 WB @ 20/14 20 Hang Power Snatch @ 75/55Wall Balls should be heavy. Scale the height of your target rather than the weight of the MB P: Metcon (Time) Performance: For Time: 800m Run 40 WB @ 30/20 20…