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Tuesday 3.7.17 WOD
Announcement Dr. Stu: Wayne 4:30-6:30pm Dynamic Effort Upper WOD “Hans & Frans” 15min EMOM Min 1: 15 MB Cleans (20,14) Min 2: 15 KB Swings (55,35) Min 3: 15 Box Jumps (24,20) Min 4: 15 Push Press (75,55) Min 5: 15,12 Calorie Row **Score total success rounds $Out Close Grip Bench (6×4 @ 70%) WOD NOTES
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Protected: Tuesday 3.7.17 WOD NOTES
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3.6.17 Box Brief
Week of 3.5.17 Workouts and Events • 17.2 Recap & Rankings • 17.3 update and registration • Row to Haiti • Weekly workouts
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Monday 3.6.17 WOD
Max Effort Lower WOD Happy Birthday Simon Park! “Opportunity Cost” 6min AMRAP 42 Dubs (x2) 30 Wallballs (20,14) 18 T2B –5min Rest– 6min AMRAP 30 Dubs (x2) 12 Wallballs (20,14) 6 T2B **Score total reps $ Out In 10min find your: 1. Back Squat 5RM 2. Front Squat 3RM 3. Overhead Squat 1RM WOD NOTES
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Protected: Monday 3.6.17 WOD NOTES
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Sunday 3.5.17 WOD
Monsters Mash! WOD “Luck Be a Lady” 7min AMRAP “Annie” 50-40-30-20-10 Dubs (x3) + Sit Ups –7min Rest– 7min AMRAP “Amanda” 9-7-5 Snatches (135,95) + Muscle Ups (x2PU+PU) –7min Rest– 7min AMRAP “Diane” 21-15-9 Deadlifts (225,155) + HSPU **Score total reps of each AMRAP **Last completed 10.30.16 $ Out Foam Roll With Coach WOD NOTES
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Protected: Sunday 3.5.17 WOD NOTES
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Saturday 3.2.17 WOD
WOD Partner Up! “Two Fingered Salute” Teams of 2 5 x 5 Min AMRAPs 1. 10 Snatches (75,55) + 10 Box Jumps (24,20) 2. 10 Cal Assault Bike + 10 Burpees 3. 10 Hang Squat Clean (75,55) + 10 Wall Balls (20,14) 4. 1 Rope Climb + 100m Run 5. 10 KB Swings (55,35) + […]
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Friday Night Lights 17.2 Registration Link
Post for Private Facebook Group: Welcome to the CrossFit Open 17.2 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 […]
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Protected: Saturday 3.4.17 WOD NOTES
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