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CrossFit-190805

All the Kettlebell things! Strength/MetCon 4 RFT 5x 2-Bell Swing 5x 2-Bell Clean 5x 2-Bell PPress 5x 2-Bell FSQ 5x 2-Bell Thruster 1min Rest *2min per round + 1min rest Optional BuyOut “Body Armor v6”

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CrossFit-190621

Word of the day is STABILIZE!   MetCon AMRAP 7 5 KB Bear Complex (Heavy)* 10 Hollow Rocks *Swing, clean, FSQ, push press, thruster Optional BuyOut “The Pump”

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CrossFit-190128

Thrusters…….Ain’t nobody got time for that!!!!   Strength/MetCon 18-15-12 HPCl (95/65) Thruster (95/65) *HPCl = 1:30, 1:30, 1min *Th = 2min, 2min, 1:30 *STRETCH DAY TODAY Optional Buy Out “Body Armor V1”

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CrossFit WOD – 181003

Kristen in round 1 of the 5 Tuesday morning.   “Fran” Benchmark WOD For Time 21-15-9 Thruster (95/65) Pullup Optional buyout: “Midline” 50 Ab mat Situps 100 Russian Swings 50 Ab mat Situps   “A champion is someone who gets up when he can’t.” Jack Dempsey

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CrossFit WOD- 180521

Way to get after the “31 Heroes” Wod on Sat. Rain or shine, you know how to put in the work!   Strength 10 RM Thrusters *Form failure   Then Skill work   “Gold is tried by fire, brave men by adversity.” – Seneca  

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CrossFit WOD – 170422

I think we can all agree, Jessica is a sharer. You can be too with Saturday morning (9am) partner wods. A little you go, I go this week.   For Time 100 Total Thrusters (135/95) 200m Run *Goal is to get to 100 Thrusters. Every drop= 200m run Person 1

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CrossFit WOD – 161213

Let’s take a crack at another benchmark WOD today, “Jackie.”   “Jackie” For Time 1000m Row 50 Thrusters (45/35) 30 Pullups *14min Cap   It’s important to retest previous WODs.  Why?  How else do you track if you’re improving or not?

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CrossFit WOD – 160916

Welp, ain’t nothing to it but to do it…   Strength/Skill   15-20min to Find 5RM Thruster *Bar must be cleaned from the floor   Buy Out Accumulate 3min total in an RKC plank *What is that?  Well, I guess you’ll just have to show up and see, huh?  

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CrossFit WOD – 160401

    WL Bear Complex: 1 Power Clean 1 Front Squat 1 S2OH 1 Back Squat 1 S2OH *Score is heaviest weight completed *7 times through complex is completed set   Better late than never!

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