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May 22, 2013
Strength EMOM 14 Minutes Odd 3 Power Snatches ~ 60% of 1RM Even Max Set of Toes To Bar (choose a number you can sustain through each round) WOD For time 100/50/20 Double Unders75 Push-ups50 Wall Ball25 Box Jumps
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May 21, 2013
It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting. CrossFit classes are at 4:45PM and 6:30PM Strength 3×5 Push Press WOD 20 Minute AMRAP 400M Run20 Kettlebell Swings 24/16kg10 Weighted Step-Ups 24/20″ 24kg/16kg (hold your kettlebell goblet style and alternate legs) Rest 60 Seconds between rounds.
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May 20, 2013
Strength/Skill EMOM 14 Minutes Odd 3 Deadlifts ~70% Even Max Set of Unbroken Pull-Ups . Choose a number that you can maintain each round. WOD 5 Rounds for time of 15 Burpee10 Hang Cleans 135/95lbs
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May 19, 2013
The noon class today will be Gary’s last WOD with a potluck/BBQ to follow! Bring a dish to share if you’d like. Meat and drinks will be provided. All are welcome! 11 am class will run as usual. THERE WILL BE NO FREE INTRO CLASS TODAY AT 1:00 We wanted to help Gary out […]
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May 18, 2013
Strength 1RM Squat Clean WOD For time 800M Run9 Thrusters 95/65lbs400M Run15 Thrusters 95/65lbs200M Run 21 Thrusters 95/65lbs
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May 17, 2013
Strength 6×1 Squat Snatch ~ 85% of 1RM WOD 3 Rounds for time of 10 Deadlifts 225/155lbs20 Pull-Ups
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May 16, 2013
Sign up for Hydrostatic Body Fat Testing! The truck will be here Sunday June 9th from 8-12. This will be a great way to end the Nutrition Challenge! Sign up in the binder at the front desk! Strength 10×1 Jerk ~ 80% of 1RM WOD For time 100 Kettlebell Swing 24/16kg50 Burpee50 Toes To Bar […]
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May 15, 2013
Make sure to wish Coach Alex a happy birthday today! We love you Alex!! Strength Tabata SquatsTabata Situps WOD AMRAP 10 Minutes 3,6,9,12,15 …Front Squats 95/65lbsPush-Ups
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May 14, 2013
It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting. CrossFit classes are at 4:45PM and 6:30PM Strength 6 sets for Max Reps of Strict Pull-ups WOD AMRAP 15 Minutes 12 Push Press 115/75lbs15 Box Jumps 24/20″400M Run
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May 13, 2013
Strength Every OTHER minute for 20 Minutes 3 Power Cleans ~ 75% of 1RM WOD 3 Rounds for time 200M Uneven Farmer Carry15 Goblet Squats (Heavier kettlebell)30 Double Unders