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    Daily WOD

    "TK" AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30") 12 KB Swings (32/24kg) ...

    21 September, 2017 /

    A) Power Snatch 5 x 4 x 85% of PS 1 RM   B) Snatch Pull 5 x 4 x 90% of Snatch 1 RM   C) Back Squat 3 x 10 @ 70% ...

    20 September, 2017 /

    A) "Jackie" For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups   Then   B) Bench Press 3 x 10 @ 70%   or   C) Weighted Dips 3 x 10 ...

    19 September, 2017 /

    0-5:00 40 HSPU or 10 Wall Climbs   5:00-10:00 80 Double Unders 40 Situps   10:00-15:00 800m Run   15:00-20:00 80 Double Unders 40 Pushups   20:00-25:00 40 Cal Row 40 Grasshoppers   25:00-30:00 800m Run ...

    18 September, 2017 /

    A) Clean and Jerk - 15 minutes to build to heavy singles B) "DT" 5 rounds for time: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) ...

    17 September, 2017 /

    Happy birthday Paige! 7am session only today   "Loredo" 6 rounds for time: 24 Squats 24 Pushups 24 Walking Lunges 400m Run ...

    15 September, 2017 /

    - Reminder that there is one session only on Saturday at 7am.   For time: 21-18-15 Power Cleans (55/40kg) Box Jumps (24/20") 1000m Run 12-9-6-3 Power Cleans (55/40kg) Box Jumps (24/20") ...

    14 September, 2017 /

    5am Weightlifting with Paige is on today (Thursday) instead of Friday. Gymnastics will be back next week.   Reminder that Saturday is a 7am CrossFit session only.   WOD   A) Alt EMOM for 16 minutes: 5 Strict Presses 10 Toes-to-Bar B) With a 10 minute time cap: 50/40 Cal Row Then AMRAP 2,2,2 / 4,4,4 / 6,6,6 etc Push...

    13 September, 2017 /

    A) Alt EMOM for 16 minutes: 10 Burpees (6") 10 KB Swings (32/24kg) B) For time: 800m Run 30 Situps 40 Double Unders 20 Situps 40 Double Unders 30 Situps ...

    12 September, 2017 /
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