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Protected: Monday 3.20.17 WOD NOTES
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Sunday 3.19.17 WOD
Monster Mash! Mobility 4min each side couch stretch Rotating every minute WOD “One Bar, 3 Girls” 21-15-9 Reps for Time: Thrusters (135,95) Pull-Ups Squat Cleans (135,95) Ring Dips Deadlifts (135,95) Handstand Push-Ups **Last complete 10.9.16 $ Out 1 Round Bike + 1 Round Row: 4:00 on/2:00 off 3:00 on/1:30 off 2:00 on/1:00 off 1:00 on/ […]
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Protected: Sunday 3.20.17 WOD NOTES
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Saturday 3.18.17 WOD
Partner Up! Mobility Shoulder Internal Rotation WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at […]
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Protected: Saturday 3.18.17 WOD NOTES
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Friday Night Lights 17.4 – Registration
Welcome to the CrossFit Open 17.4 Friday Night Lights event! Please read the below and sign up for the heat time that best fits your schedule. House Rules: • Open Registration not required to participate in Friday Night Lights • Register for the heat time that best fits your schedule • Show up early; to […]
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Friday 3.17.17 WOD
Max Effort Lower Mobility 17.3 Prep; overhead, hips + pull WOD “CrossFit Games Open 17.3” Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat […]
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Protected: Friday 3.17.17 WOD NOTES
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Thursday 3.16.17 WOD
Dynamic Effort Upper Mobility Shoulder Extension WOD “If Looks Could Kill” 5 Rounds 15 Power Cleans (85,65) 12 Push Ups Directly Into: 5 Rounds 15,12 Cal Bike 12 Ring Dips $Out Close Grip Bench (7×3 @ 75%)
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Protected: Thursday 3.16.17 WOD NOTES
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