Complete

Wednesday, January 7, 2014 Front Squat: 2 sets of 5 at 80%, 2 sets of 3 at 85%, 2 sets of 1 at 90% (second set is max rep) Then, In 5 minutes complete: 500 Meter Row 30 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) Max rep Double Unders (single...

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Burpee Deadlift

Tuesday, January 6, 2015 Press: 3-3-3-3-3 Then, 3 Rounds for Time: 15 Burpee Deadlifts (225,155)(185,135)(155,105)(95,65) 10 Handstand Pushups (abmat)(box hspu) We are bringing out a movement that we haven’t seen in a while.  The...

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Open Practice

Monday, January 5, 2014 CrossFit Games Open 11.5 20 Minute AMRAP: 5 Power Cleans(145,100)(115,85)(95,65)(55,35) 10 Toes to bar(Knee raises)(abmat situp) 15 Wall Balls (20,140(14,10)(10,6) The CrossFit Games Open will start February 26th.  I will...

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First Saturday Teamwork

Saturday, January 3, 2014 In Teams of 2 complete for time: 50-40-30-20-10 Power Clean (135,95)(115,75)(95,65)(55,35) Box Jump Over (24,20) Push Jerk Toes to Bar (knee raises)(abmat) *One athlete will work at a time. A little partner fun for the...

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Welcome 2015!

Friday, January 2, 2014 3 Rounds for Reps: 2 Minutes Row (calories) 2 Minutes Wall Ball (20,14)(14,10)(10,6) 2 Minutes Power Snatch(75,55)(65,45)(55,35)(35,15) 2 Minutes Rest Welcome to 2015!  This is going to be an exciting new year.  It is time...

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Plan your Attack!

Tuesday, December 30, 2014 For Time: 100 Box Jumps (24,20) 60 Toes to Bar (knee raises)(abmat situp) 30 Sprints (50ft) 20 Deadlifts (275,185)(225,155)(185,135)(115,75) *All reps can be split however you like. In today’s wod you will have...

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