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CrossFit WOD – 170911

Brooke and Jessica taking a moment to smile during a grueling Saturday morning WOD. It’s moments like those that help push you farther than you may believe you can go.   “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 Kb Swings (16/12) 50 Walking Lunges (bw) 50 Knees-

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CrossFit WOD – 170322

I’m sure Brian is looking forward to thrusters on Friday just like the rest of us!  Can’t keep this man down!   WL E3MOM x 5 3 Squat Cleans   MetCon 10min AMRAP 15 Wallballs (20/14) 10 T2B   I mean, really, who doesn’t like to lift heavy weight?

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CrossFit WOD – 170227

    WL 5×2 Squat Clean *2min rest between sets MetCon E3MOM x 4 500m Row or 400m Run 12 T2B Lets have a little bit of fun to end February!

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CrossFit WOD – 170130

Mitch’s first competition is coming up.  He’s been working hard and we’re excited to see what’s going to happen!   MetCon (last completed 4/14/16) 5 Rounds for Time (RFT) 4 Squat Cleans (185/130) 6 HSPU 8 T2B *14min Cap   Ending the month on a heavy MetCon.  So, ending the month

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CrossFit WOD – 170124

Who doesn’t like to do a few pushups?   CrossFit Games Open WOD 13.4 7min AMRAP Clean & Jerk (135/95) T2B *3ea, 6ea, 9ea, etc.   A bit of an ascending ladder with a moderately heavy weight and gymnastics.

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CrossFit WOD – 170109

Brant can balance on his hands.  When was the last time you learned something new?   WL EMOM x 10 1 Squat Snatch *+/- 85% of 1RM Squat Snatch   MetCon 6min Clock 1000m Row ME T2B* *Score is total number of T2B *Can modify to ab mat situps IF

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CrossFit Partner WOD – 161231

Have a bit of fun today and get serious next year!   MetCon 24min Partner AMRAP (I Go You Go) 12 Pullups 31 Wallballs (20/14) 16 T2B *Must complete the entire round before your partner can go   Make it a good workout before the start of the 2017!

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CrossFit WOD – 161207

Working against the clock today.  Let’s remember to have some fun!   MetCon 3 Rounds for Reps 3min Clock 500m Row ME DUs Then 1min Clock ME T2B 3min Rest   Lots of stuff.  Does that make sense, here?

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CrossFit WOD – 161202

Lift some heavy weight for ‘Merica!   WL 15-20min to Find 3RM TNG Power Cleans   MetCon 10min AMRAP 20 Wallballs (20/14) 15 T2B 10 Power Cleans (135/95)   Ending the year with an entire month of strength work!

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