Wednesday, 4-25-17
10 min to establish max unbroken reps D/U’s.
21 MINUTES ALTERNATING EMOM:
5 POWER CLEANS 175/135
10-15 RING DIPS
20-30 MED BALL TWISTS 20/14
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Wednesday, 8-7-19
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7 min EMOM Min 1 – 7 Hang Squat Cleans + 1 Push Jerk Min 2 – 6 Hang Squat Cleans + 2 Push Jerk Min 3 – 5 Hang Squat Cleans + 3 Push Jerks Min 4 – 4 Hang Squat Cleans + 4 Push Jerks Min 5 – 3 Hang Squat Cleans +…
Tuesday, 5-21-13
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Strength/Skill – 10 min. E.M.O.M. 2 Squat Cleans 225/155 or 85% of 1 RM 2013 CrossFit Games Regional Event 1 “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Josh Bridges 5:11 Samantha Briggs 6:05……Where do you stand?
Wednesday, 4-19-17
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40 Strict Pull-Ups 40 Strict Presses (95/65) 40 Strict T2B *On the Minute – 20 Double-Unders Skill Work today!!! Pick your weakness…..Kip, Handstands, D/U’s….
Wednesday, 1-11-12
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NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES Strength/Skill – Hang Squat Clean 5 R.F.T. 7 hang Squat Cleans (80% of 1 RM) 5 Wall Climbs
Wednesday 7-8-15
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Deadlifts 5 X 10 @ 60% For Time: 4 rds- 10 Power Clean 135/95 10 HSPU 3 rds- 20 Wall ball 15 KBS 53/35 2rds- 7 Power Snatch 135/95 12 Box Jump 24″/20″ *Scale as needed*
Thursday, 9-27-18
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They will be paving in the front parking lot today. Please park in the back. 3 RDs 40 D/U 10 BB Thruster 10 Ring Rows Fran 21-15-9 Thruster 95/65 Pull Up Skills for rest of class