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Thursday November 9, 2017

Posted on Nov 8, 2017 | 0 comments

WOD 1:

“Loredo”

6 Rounds for Time

24 Air Squats

24 Push Ups

24 Walking Lunge Steps

400 m Run

WOD 2:

For time:

50 wall-ball shots

15 cleans, 135#/95#

50 wall-ball shots

10 cleans, 185#/135#

50 wall-ball shots

5 cleans, 225#/155#

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Wednesday November 8, 2017

Posted on Nov 7, 2017 | 0 comments

WOD:

Teams of 2

2 Rounds for Time

800 m Run (Together)

30 Deadlifts 225#/155#

60 Burpees

Post WOD:

4 Rounds

20 sec Hanging L-sit Hold

20 sec Superman Hold

100′ Front Rack Double Kettlebell carry

 

 

 

 

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Tuesday November 7, 2017

Posted on Nov 6, 2017 | 0 comments

Back Squat

9 x 3 @ 70%

*90 sec between sets

RDL 3 x 12

WOD:

15-12-9

DB Squat Clean Thrusters 50#/35#

Chest to Bar Pull Ups

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Monday November 6, 2017

Posted on Nov 5, 2017 | 0 comments

Strength:

EMOM Min 0-3

w/a PVC

1 OHS (2 sec pause)+1 Snatch Balance

EMOM Min 4-7

w/ empty barbell

1 OHS (2 sec pause) + 1 Snatch Balance

EMOM Min 8-11

3 Pos Snatch

(Hip, Knee, Floor)

-Build in weight slowly

From 12 min – 20 min

Snatch

Build to a heavy single for the day

WOD:

12 Min AMRAP

30 Double Unders

15 Power Snatch 75#/55#

30 Double Unders

15 T2B

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Friday November 3, 2017

Posted on Nov 2, 2017 | 0 comments

Tonight @6pm, Beer Mile and Potluck!  Beer for the Beer mile will be provided…Thanks Joe!

**NO 5:30PM CLASS**

Strength:

Deadlift

In 20 min, build to a heavy single

WOD:

5 Rounds for Time

7 Deadlifts 225#/155#

15 Wallballs 20/14

12/9 Cal Row

1 Min Rest

 

 

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Thursday November 2, 2017

Posted on Nov 1, 2017 | 0 comments

This Friday, November 3, CrossFit Game Night Potluck @ 6pm.  We will still have 4:30pm Class and Conditioning at 5pm but no 5:30 Class.  There will be cornhole, spikeball, and a Beer mile!  Come have some fun!

WOD 1:

For time:

5 Rope climbs, 15-ft. rope

50 Thrusters 75/55

50 Dips

5 Rope climbs, 15-ft. rope

50 Overhead squats 75/55

50 Sit-ups

5 Rope climbs, 15-ft. rope

WOD 2:

For Time:

400m Run

30 Wall Balls 20/14

30 Box Jumps 24/20

400m Run

30 Kettlebell Swings 53#/35#

400m Run 

30 Kettlebell Swings

400m Run

30 Box Jumps

30 Wall Balls

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