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12.27.14 Box Brief
Reminder Saturday babysitting now 8:30am & 9:30am
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Saturday 12.27.14 WOD
WOD Partner Up! “The Bionic Woman” 3min AMRAP “Fran” 21-15-9 Thrusters (95,65) Pull Ups 5min AMRAP “Isabel” 30 Snatches for time (135,95) 7min AMRAP 1/2 “Kelly” 200m Run 15 Box Jumps (24,20) 15 Wall Balls (20,14) **P1 completes 3min AMRAP, P2 Rest, P2 completes 3min AMRAP, P1 Rest. P1 completes 5min AMRAP, P2 Rest…… **Score […]
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Saturday 12.27.14 Competitor WOD
Strength Snatch Balance (1RM – take from rack) WOD “The Bionic Woman” 3min AMRAP “Fran” 21-15-9 Thrusters (95,65) Pull Ups 5min AMRAP “Isabel” 30 Snatches for time (135,95) 7min AMRAP 1/2 “Kelly” 200m Run 15 Box Jumps (24,20) 15 Wall Balls (20,14) **P1 completes 3min AMRAP, P2 Rest, P2 completes 3min AMRAP, P1 Rest. P1 completes […]
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12.26.14 Box Brief
Holiday WOD Schedule December 26th – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only December 31st – 6am, 9:30am(w/ Babysitting), Noon, 4:30pm(w/ Babysitting) WODs only January 1st – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any coaches running a 7:30 WOD. […]
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FRIDAY 12.26.14 WOD
WOD “Forces of Nature” Teams of 3 25min AMRAP 3k Row 30 STOH (45,35) 30 Squat Cleans (75,55) 30 STOH (105,75) 30 Squat Cleans (135,95) 30 STOH (165,115) Max Squat Cleans (195,135) **Split up row and reps however **Score total reps of STOH and Squat Cleans **One works, 2 rest Extra Credit 100 banded pull […]
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Friday 12.26.14 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 2 75% 1RM) WOD “Forces of Nature” Teams of 3 25min AMRAP 3k Row 30 STOH (45,35) 30 Squat Cleans (75,55) 30 STOH (105,75) 30 Squat Cleans (135,95) 30 STOH (165,115) Max Squat Cleans (195,135) **Split up row and reps however **Score total reps of STOH and Squat Cleans […]
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12.25.14 Box Brief
No Classes Today Merry Christmas
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12.24.14 Box Brief
Holiday WOD Schedule December 23rd – NO On-Ramp Class at CFR5 December 24th – 6am, 9:30am(w/ Babysitting) & Noon WODs only – “The 12 days of CrossFit WOD “ December 25th – CFML and CFR5 Closed December 26th – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only December 31st – 6am, 9:30am(w/ Babysitting), Noon, 4:30pm(w/ Babysitting) WODs only January 1st […]
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Wednesday 12.24.14 WOD
WOD “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55, 35) 9 Ring Dips 10 Walking Lunges (L+R=1) 11 GHD Sit Ups 12 oz Beer or Ball Slams Complete the workout, like the song. […]
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Wednesday 12.24.14 Competitor WOD
Dynamic Oly Strength Snatch Complex (6 Rounds Hang Power + OHS + Squat Snatch) **Build to a heavy complex WOD “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55, 35) 9 Ring Dips 10 Walking […]
