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Monthly Archive for: ‘May, 2018’

Friday 5.18.18

Friday 5.18.18 Triple Three Teams of Three 3000M Run 300 Double Unders 3 Mile Run Rotate every 500M on the Row. Each partner does 100 DU and can work at the same time. All three run 3 miles.

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Thursday 5.17.18

Thursday 5.17.18 Bear Complex Every 2 Minutes for 20 Minutes Clean Front Squat Shoulder to Overhead Back Squat Shoulder To Overhead Work up to a heavy lift

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Wednesday 5.16.17

Wednesday 5.16.18 14 Minute AMRAP Teams of Two 15 Wall Balls 5L/5R Step Ups 50/35 Dumbbell 10 Toes 2 Bar Rotate after completing a movement. Wall Balls should be unbroken.

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Tuesday 5.15.18

Tuesday 5.15.18 15 Minute AMRAP 9 Deadlifts 155/105 12 Push Ups 15 Box Jumps 24/20

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Monday 5.14.18

Monday 5.14.18 Back Squat 3 x 3 @ 95% Then 3 Rounds – Not For Time 5 Chin Ups 1 Minute Sand Bag/DBall Hold – Heavy 5L/5R Single Leg Box Squat – Heavy 40 Sit Ups

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Free Saturday Class

FREE Saturday Class! Start your weekend with some CrossFit! Saturday 10AM for CrossFitters of all levels. First timers and regulars. Be ready to have fun!

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Friday 5.11.18

Friday 5.11.18 Whitten 5 Rounds – 45 Minute Cap 22 KBS 53/35 22 Box Jumps 24/20 400 M Run 22 Burpees 22 Wall Balls 20/14

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Thursday 5.10.18

Thursday 5.10.18 Work up to a heavy 3 rep deadlift Then 10 – 12 AMRAP (depending on remaining time) 100 M Farmer Carry Lunge from door to second pillar 8 Strict leg raises or toes 2 bar

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Wednesday 5.9.18

Wednesday 5.9.18 10 Rounds – 25 Minute Time Cap 9 Thrusters 35 Double Unders

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Tuesday 5.8.18

Tuesday 5.8.18 4 Rounds 400 M Run 10 Hang Cleans 115/75 10 Push Press 115/75 10 Toes 2 Bar

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