Feb 28, 2017 by josh 809

3-1

5 sets Hang clean + clean + jerk Partner wod 50-40-30-20-10 Wallballs Power cleans 135/95 *one athlete works at a time

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Feb 27, 2017 by josh 643

2-28

Tuesday Push/pull 12 minutes Even hspus. Target is at least 5 reps Odd pull-ups. At least 5 reps If you are efficient at these 2 movements work on strict variations WOD 3 rounds Run 400 m 15 shoulder to overhead 95/65 15 ball slams

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Feb 26, 2017 by josh 644

2-27

6×4 front squats WOD 10 minute running clock 15-12-9 Power snatch 115/75 Ttb In remaining time complete as many burpees as possible

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Feb 22, 2017 by josh 708

2-23

Remember to register for the CrossFit Open! www.games.crossfit.com We will performing 17.1 Friday! Today is an easy recovery day! Thursday Deadlift 5-4-3-2-1 WOD Run 1 mile no need to pr here, nice easy pace!

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Feb 21, 2017 by josh 846

“Air Force”

Snatch Build to a moderate weight Then 5 min emom 5 snatches WOD Air Force” For Time—(95/65) 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 OHS 20 Front Squats At the top of each minute and at the beginning of the wod complete 4...

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Feb 19, 2017 by josh 611

2-20

Clean and jerks 5×2 These do not have to be touch and go WOD 10 rounds 3 clean and jerks 165/115rx , 205/135elite 10 evil wheels **Remember to get signed up for the Open!! It starts this week!**

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