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Category Archive for: ‘Workout of the Day’

Monday 4.3.17

Monday 4.3.17 Strength Work Back Squat 3 x 10 @ 70% Ring Rows 3 x 6 3 Rounds for Time 400 M Run 10 Toes 2 Bar 10 Goblet Squats 53/35 25 KBS

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Free Saturday Class

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

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Friday 3.31.17

Friday 3.31.17 Last chance for a partner WOD this week! Teams of Two 5 Rounds 600 M Run 25 KBS 53/35 20 Toes To Bar 15 Burpees over Box

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Thursday 3.30.17

Thursday 3.30.17 Did someone say partner WOD? Clean Complex 1 4 Minute AMRAP Squat Clean 135/85 Shoulder to Overhead Hang Clean Shoulder to Overhead 2 Minute Rest Clean Complex 2 4 Minute AMRAP Squat Clean 155/105 Shoulder to Overhead Hang Clean Shoulder to Overhead 2 Minute Rest Clean Complex 3 4 Minute AMRAP Power Clean 185/115 Front Squat Shoulder to …

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Wednesday 3.29.17

Wednesday 3.29.17 Team Week Continues! 5 Rounds Teams of Two Row/Bike 35/28 Calories 35 Wall Balls 20/14 35 Box Jumps 24/20

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Tuesday 3.28.17

Tuesday 3.28.17 Bullish 2 Rounds Teams of Two 200 Double Unders 50 Overhead Squats 115/95 50 Pull-UPs 800 M Run

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Monday 3.27.17

Monday 3.27.17 Partner WOD Teams of 2 18 Minute Cap 35 Deadlifts 95/65 35 Power Cleans 95/65 35 Shoulder to Overhead 95/65 35 Front Squats 95/65 35 Thrusters 95/65 Workout starts with both partners doing 3 burpees, then every minute on the minute 3 more burpees each. Partners do burpees at the same time.

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Friday 3.24.17

Friday 3.24.17 Open WOD 17.5 10 Rounds for Time 9 Thrusters 95/65 35 Double Unders 40 Minute Time Cap Remember to review the standards here

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Thursday 3.23.17

Thursday 3.23.17 3 Rounds 400 M Run 16 Walking Lunges 16 Kettlebell Swings 53/35 16 Jack Knife Sit-Ups Followed By ROM WOD

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Wednesday 3.22.17

Wednesday 3.22.17 Teams of Two 20 Minute AMRAP 100 Double Unders 80 Wall Balls 20/14 60 Cleans 135/95 40 Burpees 20 Pull-ups/Bar Muscle Ups

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