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Monthly archive for March 2016

EMOM Countdown

EMOM 5 of Russian Swings (20kg/30lbs) 50-40-30-20-10 EMOM 5 of Sit-Ups 25-20-15-10-5 EMOM 5 of 10m shuttle runs 12-10-8-6-4-2 (down is 1, back is 2)

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EMOM 6

10 Single-Unders 10 Power Jump Single Unders 10 Double-Unders Then: AMRAP 14 of: 15 Toes to Bar 15 Hand Release Push-Ups *50m sprint & 50m back pedal after each round

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Great job coach Sharon!

Huge shout out to coach Sharon on making it through the CrossFit Open to the next stage of competition which is the Masters Qualifier Events which starts on April 21st.

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Final Countdown WOD

Back Squat- 5×[email protected]% (15 minutes) Then: “Final Countdown WOD” 2 Rounds of: AMRAP 2: 100m Run, Max Power Cleans (135/95) Rest 1:00 AMRAP 2: 100m Run, Max Double-Unders Rest 1:00

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Weekly Rundown March 28, 2016

This week we will be diving into our 2nd week of our current goals cycle. Our progressions will bump up to 25 seconds for both the power jumps and wall-sits.

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3 Rounds

Shoulder Press- 5×5 @80% Then: 3 Rounds of: 10 Ring Dips 15 Power Snatches (115/85) 20 Box Jumps (24/20) *12 minute time cap

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The Longest Mile

4 Rounds for Time of: 10 Burpeese 100 meter Run 10 Air Squats 100 meter Run 10 Hand Release Push-Ups 100 meter Run 10 Sit-Ups 100 meter Run *18 minute

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No Olympic Weightlifting Tomorrow 03/26

There will be no Olympic class tomorrow from 9-10am. Get your functional fitness on in CrossFit from 8-9am or 10-11am or Bootcamp from 9-9:45am instead.

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21-18-15-12-9-6-3

21-18-15-12-9-6-3 of: Thrusters (95/65) Bar Facing Burpeese

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AMRAP 6

AMRAP 6 of: 9 Swings (20kg/30lbs) 7 Toes to bar 5 Goblet Squats (20kg/30lbs) 3 Minutes to run 400m then: AMRAP 6 of: 9 Swings (20kg/30lbs) 7 Toes to bar

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