Bruiser

Saturday, November 12, 2016 Teams of 2 Complete for time: 2000 Meter Row 100 Wall Balls (20,14)(14,10)(10,6) 100 Box Jumps (24,20) 1500 Meter Row 70 Wall Balls 70 Box Jumps 1000 Meter Row 50 Wall Balls 50 Box Jumps Grab a partner and prepare to...

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Hell -en

Friday, November 11, 2016 “Helen” 3 Rounds for Time: 400 Meter Run 21 Kettlebell Swings (53,35)(44,26)(26,18) 12 Pullups (banded)(ring row) “Helen” is one of the original CrossFit benchmark workouts.  It is a great way to...

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10 minutes

Wednesday, November 9, 2016 10 Minute AMRAP: 20 GHD Situps (weighted abmat situp)(abmat) 5 Squat Cleans (205,145)(165,115)(115,85)(55,35) For those of you that have been working on your GHD situps, today is going to be a great day to show them...

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Get Strong

Tuesday, November 8, 2016 10-5-3-1-1-1-3-5-10 Bench Press Today we have the same rep scheme as the deadlifts last week.  The weights will increase as you go down to the second set of 1 and then mirror those sets as you go back up to 10. Make sure...

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Artie

Monday, November 7, 2016 “Artie” 20 Minute AMRAP: 5 Pullups 10 Pushups 15 Squats 5 Pullups 10 Thrusters (95,65)(75,55)(55,35)(35,15) From CrossFit.com: Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed...

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Metabolical

Saturday, November 5, 2016 40 Minute AMRAP: 30 Calorie Row 100 Double Unders (200 singles) 30 Calorie Assault Bike 400 Meter Run All the cardio in one WOD! We all need to push our workout duration out from time to time.  When was the last time...

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