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Category Archive for: ‘Workout of the Day’

Friday 10.6.17

Friday 10.6.17 21 – 15 – 9 Overhead Squats 95/65 Pull Ups Run to Post Office Light and Back

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Thursday 10.5.17

Thursday 10.5.17 5 Rounds – EMOM on the 3 Minutes 200 M Run 30′ Lunge 30 Sit Ups  

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Wednesday 10.4.17

Wednesday 10.4.17 DT 5 Rounds 12 Deadlifts 155/105 9 Hang Cleans 6 Shoulder To Overhead 6:00 AM Class M – W – F – Limited Time – Show Your Support!  

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Tuesday 10.3.17

Tuesday 10.3.17 4 Rounds 400 M Run 5L/5R Step Ups 53/35 15 Pull Ups  

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Monday 10.2.17

Monday 10.2.17 15 Minute AMRAP 20 Double Unders 15 Box Jumps 10 Push Press 115/75

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Saturday 9.30.17

Saturday 9.30.17 No Saturday Group Class   8:30 – 10:00 Oly With Holly 10:00 – 11:30 Open Gym for Lurong and CrossFit Team Series WODs

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Friday 9.29.17

Friday 9.29.17 CrossFit Team Series WOD Partner Jackie Relay Partner 1 Completes 1,000 M Row 50 Thrusters 45/35 30 Pull-Ups Then, Partner 2 Completes 1,000 M Row 50 Thrusters 45/35 30 Pull-Ups

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Thursday 9.28.17

Thursday 9.28.17 Skill Work Followed By 4 x 3 Deadlift HEAVY  

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Wednesday 9.27.17

Wednesday 9.27.17 18 – 15 – 12 – 9 – 6 – 3 Double Unders Toes To Bar Burpee Box Jump Over  

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Tuesday 9.26.17

Tuesday 9.26.17 5 Rounds 5 Cleans 165/115 10 Front Squats 165/115  

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