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CrossFit Programming – Week of February 17th, 2020

CrossFit Programming – Week of Feb 17, 2020     Thank you to everyone who came out to the Snatch Workshop.  It was a blast seeing everyone and we’re excited to see you all for the Clean & Jerk Workshop coming up on the 29th! Note:  WE ARE RETESTING WODS

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CrossFit-190905

Retest API Same Format OR SAME exact setup except: Pushups RSw (20/12) or (16/8) Burpee DUs Ab Mat Situps *Partner up to count and judge    

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CrossFit-190810

Partner Dayz and Booty Gainz! Strength/MetCon AMRAP 15 3 Rope Climb (15’) 10 FSq (185/130)* 10 DL (185/130) *From the floor **P1 = 30 Pushup, P2 = working through RC, FSq, DL *Score = rounds + reps of RC, FSq, DL *Retest 4/20/19 Optional BuyOut “Ab Assault”

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CrossFit WOD – 181219

After a brief break back in India, Sunetri is back at it as strong as ever!   MetCon (Retest from 6/5/18) 10 RFT 3 Clean & Jerks (155/110) 5 Pullups Rx+ = C2B   Optional Buy Out “Bi’s + Tri’s + Holiday Inn”   This is a retest from back

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CrossFit WOD- 180910

Wallball delight in duplicate.   MetCon 10 RFT (retest from 6/5/18) 3 Clean & Jerks (155/110) 5 Pull ups Rx+: C2B *10 min Time Cap   “Only I can change my life. No one can do it for me.” Carol Burnett

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CrossFit WOD- 180907

** Reminder no classes until 4:30pm on 9/7** Get in the swing of fitness by consistently showing up and putting in the work.   4RFT 400m Run 10 ea KB Snatch (24/16) 10 ea Goblet Reverse Lunge (24/16) *retest from 3/14/18   “Learn from the past, set vivid, detailed goals

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CrossFit WOD – 180816

Throw back Thursday to the old place but familiar faces. We have an Open House coming up to celebrate the IHCF Family’s newer home. We hope to see you there Saturday, August 25th! **IHCF Family, bowling coming up this Friday, be sure to check portal for more information.   Strength

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CrossFit WOD- 180719

Rowing together, separately…   EMOM x 20 1st: Cal Row 2nd: HSPU   “I have learned over the years that when one’s mind is made up, this diminishes fear.” —Rosa Parks

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CrossFit WOD- 180405

Just out for a row with friends, nbd.   4RFT (retest of 1/11/18) 500m Row 15 Floor press (135/95) Rx+: 155/110   “Advice is what we ask for when we already know the answer but wish we didn’t.” — Erica Mann Jong  

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CrossFit WOD -180305

Do you want to do some rowing? Good. Let’s go!   IGYG 1 min row 2 min row 4 min row 2 min row 1 min row *score is total meters rowed   “The difference between the impossible and the possible lies in a person’s determination.” -Tommy Lasorda    

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