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Friday 7.3.15 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (6×3 @ 70% 1RM, wide grip) WOD Happy 28th Birthday Andrew Schmelzlen 6 Unbroken Rounds of 28 reps: 12 Deadlifts 8 Hang Power Cleans 8 STOH **Score weight used **20min time cap Special Strength 4×20 Banded Lat Pulldowns https://instagram.com/p/vRR18gIoQO/?taken-by=sweattshopcincinnati Special Strength 3×6 Single Arm Seated DB Press, each arm **Heavy […]
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7.2.15 Box Brief
Best Bar Ever Now available at the Box! If you currently eat protein or snack bars, be prepared to change the way you think about them forever. The Best Bar Ever is here to revolutionize the way protein bars SHOULD be made. Since we do things differently, here’s what you need to know: OUR STORY: […]
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Thursday 7.2.15 WOD
July 4th Weekend Schedule • Normal CrossFit Schedule • Barbell Club Cancelled 6.2.15 & 6.5.15 • Shore WOD, 30th Street Avalon NJ. 6.4.15 9am WOD “Viagra” 21-15-9 HSPU Ring Dips Pull Ups Push Ups **25min time cap $ Out 5x1min Max Tire Flips
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Thursday 7.2.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups Announcements: Shore WODs start Saturday July 4
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Thursday 7.2.15 Competitor WOD
Strength 2 Position Snatch (Full + Hang, build to a heavy) Strength Snatch Pull (12×2, 100%+ 1Rm Snatch) WOD “Viagra” 21-15-9 HSPU Ring Dips Pull Ups Push Ups **25min time cap Finisher/Recovery 5x1min Max Tire Flips
