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CrossFit-190115

Might as well JUMP!   MetCon/Cardio 4 RFT 5 Burpee Box Jump Overs (24/20) 5 BMU 50 DU *DU = 1min, BMU = 1min, BBJO = 30sec Optional Buy Out “The Finisher”

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CrossFit-190109

“From the window, to the Wall balls” MetCon/Cardio “Open WOD 13.3” AMRAP 12 150 WB (20/14) 90 DU 30 RMU *If anybody finishes RMU (or scales), head back to WB Optional Buy Out “Gripped”

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CrossFit WOD- 181211

Leslie lifting during the tailgate wod.   For Reps 30 on/30 off x 5 ea Cal bike DU *Score is cumulative total DU & AAB   Optional Buy Out “ScapJacked v3”  

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CrossFit WOD- 181129

Welcome back to Jessica after your maternity break. Already crushing the WODS!   Cardio AMRAP11 21 Cal Row 15 Box Jump Overs (24/20) 9 C2B 30 Dubs   Optional Buy Out “Midline Giant”   *11 mins is a moderate range, bordering on longer range, type of workout. This means we

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CrossFit WOD- 181108

Breathe and focus on one movement at a time.   MetCon For Time 100 DUs 20 HSPU 30 DL (155/110) 40 WB (20/14) 30 DL (155/110) 20 HSPU 100 DUs   Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Bicep Curl Grasshoppers (R/L= 1)   * This is a heart rate

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CrossFit WOD- 181105

Today is a lot of ups and downs with jumping, sitting, burpees and pull-ups… focus on your win.   MetCon 12min clock: “Annie” 50-40-30-20-10 DUBs Sit-ups Then with remaining time: AMRAP Burpee Pullups **Two scores: Time on “Annie” and Reps on BPU   Optional Buy Out “ScapJacked v2” 3 Rds

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CrossFit WOD – 181017

“We’re here for you. ” – AAB   Cardio AMRAP 15 2000m Row 200 DU ME AAB **Score is distance on bike (miles)   Optional Buy Out “Abs Up” 1-3 Rounds 30 Hollow Rocks Left Plank (45 sec) Right Plank (45 sec) 20 Superman Reverse Snow Angels   “I want

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CrossFit WOD – 180919

By boat, by bike, by rope…   5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs   Then Mobility   “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott

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