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CrossFit-190701

GO into the pain cave! (you never know what you will find in there). Cardio LM 3 RFT 15 DB Thruster (35/25) 15/12 Cal AAB *Th = 1min, AAB = 1:30 Optional BuyOut “Grip & Core”

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CrossFit-190629

Happy Saturday! Building mental toughness with friends! Cardio 5 RFR (Each) 250m Row (P1) ME Thruster (P2)* *95/65 *Cannot thruster until partner is rowing *14min cap Optional BuyOut “Biceps + Triceps + Holiday Inn”

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CrossFit-190613

Cardio E2MOM x 4 250m Row 10 Thruster (95/65)* *Pick a thruster weight you can go unbroken every set *Score = weight x reps (ex: 95# x 40 = 3800#) Optional BuyOut “ScapJacked v2” ***Start with Big 4 Stretches***

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CrossFit-190531

This WOD is gonna be the end of “may”…get it?   Strength/MetCon 21-18-15-12 Thrusters Pullups *75/55, 95/65, 115/80, 135/95 10min Cap Optional BuyOut “Midline Bike”

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CrossFit-190429

Running and thrusters! OH MY! MetCon/Cardio For Time 400m Run 21 Th (95/65) 300m Run 15 Th (95/65) 200m Run 9 Th (95/65) *R = 2:30, 2min, 1:30; Th = 1:30, 1min, :30 *Pick a weight you can go unbroken thrusters Optional BuyOut “Have Coffee w/ Friends”

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CrossFit-190411

Did someone say Thrusters? MetCon/Cardio 21/15 Cal Row 15 Burpees Over Rower 9 DB Th (50/35) 5min Clock 15/11 Cal Row 12 Burpees Over Rower 9 DB Th (50/35) 4min Clock 12/9 Cal Row 9 Burpees Over Rower 6 DB Th (50/35) 3min Clock *Scores = time for each Optional

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CrossFit-190321

It’s Thrusters! (and some other stuff) MetCon “Jackie” For Time 1000m Row 50 Thrusters (45/35) 30 Pullups Row = 5min, Th = 2:30, Pu = 2:30 Optional Buy Out “Strict Gymnastics”

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CrossFit-190219

As you can see by Lindsay’s face, it is an exciting thing to lift all the weights!   Strength 10RM Thruster *Taken from the rack Optional BuyOut “Gymnasty v2”

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CrossFit WOD – 181224

Because everyone’s favorite movie should be Elf!   MetCon For Time 100 Thrusters (75/55)* *Every time you drop the bar = 10 burpees + 10 T2B *10min Cap   Optional Buy Out “International Chest Day”   This is, by definition, a mentally challenging sprint day.  The weight is light, the

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