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Blog 2017-06-26T08:10:04+00:00

Overhead Squats  2-2-2-2-2 Minutes 0:00,4:00,8:00,12:00,16:00 Bench Press 8-8-8-8-8 Minutes 2:00,6:00,10:00,14:00,18:00 Then: 50 Hang Power Cleans For Time (165/115) ----------- SuperFit  Every 3:00 for 8 rounds 400 [...]

*This week we are taking out the strength component Tuesday and doing a double dip strength day Wednesday.  "Eat Meat"  Each station will be 1:40 work [...]

CrossFit  Sumo DL 10-10-10-10-10 E3M Followed by;  20 minute AMRAP 20' DB Goblet Lunge 1x(50/35) 20 single arm DB Thrusters 15 Toes to Bar 20' DB [...]

For time: 250 Double Unders 21 Power Snatch (135/95) 50 Chest-to-Bar Pull-Ups 15 Power Snatch (155/105) 50 Handstand Push Ups 9 Power Snatch (185/125)

CrossFit Overhead Squats 3-3-3-3-3 E3M Then: For time: (10 minute time cap)* 66 Row Cals 44 Wall Balls (30/20) 11 Burpee Bar Muscle Ups** *Go hard [...]

The Death March  Each class makes up the team.  1 sled per 4 people.  2 sled straps allowed on each sled.   1 standard wood box [...]

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