Tuesday, 12-20-16
Strength: Power Snatches
work up to a heavy triple
3 Rounds for time of:
50 D/U’s
5 Power Snatches 155/105
rest
2 Rounds for time of:
100 D/U’s
10 Snatches 135/95
rest
For time:
200 D/U’s
20 OHS 115/80
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Tuesday, 2-17-15
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No 5AM classes this week. 6,7 and 9 am today. 7 FRFT 30 D/U’s 5 Power Snatches 135/95 5 T2B 12 min CAP 4RFT 5 Bar M/U’s 10 Deadlifts 275/205 15 KBS 70/53 20 HR Push Ups rest 90 sec
Monday, 11-28-11
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Dena busting through the row segment like a blur!!!!! Strength/Skill – Snatch Balance 5-3-3-2-2 For time: 40 Double Unders 15 Box Jumps 30/24 30 Snatches 95/65 15 Box Jumps 30/24 40 Double Unders CrossFit Kryptonite
Monday, 1-28-19
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Every :30 for 5 min 4 Power Snatch 95/65 (TnG) 4 RFT 10 Devil Press 50/35 15 DB Power Clean 50/35 20/15 AAB Cals 25 Box Jump Overs 24/20 *27 min Cap*
Friday, 8-5-16
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Strength: Deadlifts 5X3 Between 75-85% Partner Wod 800m run 100 KBS 53/35 100 Med Ball twists 20/14 100 SDHP 53/35 400m run
Thursday, 4/14/11
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Strength – Deadlifts 5-5-4-3-2-1 21/15/9 Power Clean 135/95 Walkout Push-up Air Squats
Saturday, 5-16-15
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For Time- Karen meets MOM 150 Wall Balls EMOM 100′ Shuttle Run