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Saturday 1.14.17 WOD
Partner Up! Mobility WOD “Acoustic Kitty” Teams of 3: 25min AMRAP 100 Cal Row 50 Clean & Jerks (95,65,75,55) 100 Cal Row 50 Clean & Jerks (135,95,115,75) 100 Cal Row 50 Clean & Jerks (155,105,135,95) 100 Cal Row Max Clean & Jerks (185,135,155,105) $ Out Have a great weekend! WOD NOTES
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Protected: Saturday 1.14.17 WOD NOTES
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Friday 1.13.17 WOD
Max Effort Upper Mobility WOD Every 30sec for 6min complete 1 snatch, building to a heavy –4min Rest– “CrossFIt Games Open WOD 12.2” Proceed through the sequence below completing as many reps as possible in 10 minutes of: Snatch x30 (75,45) (45,35) Snatch x30 (135,75) (75,55) Snatch x30 (165,100) (100,75) Snatch AMRAP remaining time (210,120) (120,90) […]
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Protected: Friday 1.13.17 WOD NOTES
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Thursday 1.12.17 WOD
Dynamic Effort Lower Mobility WOD “Hang On!” 30 Hang Cleans 30 HSPU 30 Thrusters 30 Box Jumps 30 Deadlifts 30 V-Ups **95,65,75,55 across all movements $Out Deadlift (6×4 @ 65%, speed pulls, not TNG, reset each rep) WOD NOTES
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Protected: Thursday 1.12.17 WOD NOTES
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Wednesday 1.11.17 WOD
Monster Mash! Mobility WOD “Rene “ 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees **If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013 To learn more about Rene click here **40min time cap **last completed […]
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Protected: Wednesday 1.11.17 WOD NOTES
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Tuesday 1.10.16 WOD
Dynamic Effort Upper Mobility WOD “One Thing Leads To Another” 5 Rounds, For Max Reps: 1min Calorie Row 1min Power Cleans (135,95,115,75) 1:00 Burpee Bar Hops 1:00 Rest $Out Sumo Deadlift High Pull (4×6 @ 60%) WOD NOTES
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Protected: Monday 1.10.17 WOD NOTES
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