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CrossFit-190802

Posted by 8PM! WIN 🙂   Cardio “Nancy” 5 RFT 400m Run 15 OHS (95/65) *2:30, 1min Optional BuyOut “Roped”

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CrossFit-190720

Cardio  AMRAP 20* 10-20-30… T2B Alt DB Sn (50/35) SA DB OHS (50/35)** *Share workload how you wish **Scale to SA DB FSQ Optional BuyOut “ScapJacked v3”

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CrossFit-190612

Strength/MetCon 5 RFT 5 PSn (155/110) 5 OHS (155/110) 7ea Deadbug 1min Rest PSn = 30sec, OHS = 30sec, DB = 1min Optional BuyOut “Single Leg”

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CrossFit-190426

It’s NANCY Day!!  The day you didn’t know you were waiting for! 🙂   Strength/MetCon “Nancy” 5 RFT 400m Run 15 OHS (95/65) R = 2:30, OHS = 1min Optional BuyOut “Grip & Core”

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CrossFit-190314

It’s gonna be a “snatch”tastic day my friends! Strength/MetCon Death By PSn (115/80) OHS (115/80) *1ea, 2ea, 3ea, until time out *Cannot SqSn last PSn to first OHS Optional Buy Out “Dat Plank Doe”

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CrossFit-190225

Get comfy in the bottom of the squat, its good for you!   Strength E2MOM x 10 Squat Snatch + 5sec Pause OHS *Ascending in weight *Focus is bottom position and getting comfy with that *Retest from 11/9/18 Optional BuyOut “Hollow Row”

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CrossFit-190126

How much do you bench bro?   Strength  The CF Total II Clean Bench Press OHS *Not mandatory to do all 3 [if time does not permit] *Complete in this order *5min rest b/n movements Optional Buy Out “International Chest Day”

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CrossFit WOD – 190104

Now you’re just showing off with your one arm handstand action, Kristen…   Strength/Skill EMOM x 10 3 Power Snatch (135/95) 3 Overhead Squat (135/95) 2min Rest EMOM x 10 2 Power Snatch (155/110) 2 Overhead Squat (155/110) *This is a retest 10/16/18   Optional Buy Out “Midline Bike”  

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CrossFit Partner WOD – 181222

We had a full conversation on whether or not Ian should be wearing shorts over this or not.  You can see what we decided…   Partner WOD (MetCon) 50 Calorie Assault Bike Then, 4 Rounds 15 Hang Power Snatch (135/95) 15 Overhead Squats (135/95) Then, 50 Calorie Assault Bike  

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