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CrossFit WOD 7/12/16

Tuesday, July 12th  Strength EMOMx10 4 Body Weight Deadlifts WOD 12 Minute AMRAP- 5 Squat Cleans 155/105 and 8 Bar Lateral Burpees Bonus: Add 20 Double Unders Cash-Out Tabatta Ring Planks

CrossFit WOD 7/11/16

Monday, July 11th WOD Fran 21-15-9 Thrusters 95/65 and Pull Ups Rest 5 Minutes 4 Rounds 400M Row and 15 Wall Balls 20/14 (Score Fran time and total time) Cash-Out Recover and Mobilize Be sure [...]

CrossFit WOD 7/9/16

Saturday, July 9th WOD - Teams of 2 McGhee - 30min AMRAP 5 Deadlift 275/195 13 Push-ups 9 Box Jumps 24/20 Note: There will be scales available in class

CrossFit WOD 7/8/16

Friday, July 8th Strength 35min Running Clock Min 1-10 EMOM - 1 Snatch @80-85% Min 13 - 22 EMOM -  2 Push Press @ 75-80% Min 26 - 35 - 3 Back Squat @75-80% WOD [...]

CrossFit WOD 7/7/16

Thursday, July 7th ROMWOD or Make up a WOD from earlier in the week

CrossFit WOD 7/5/16

Wednesday, July 6th Strength Find Heavy single or 1RM Strict Press Then 2x3 @ 70-75% WOD 10min AMRAP 3 Rounds of 10 Deadlift 135/95 9 Hang Cleans 135/95 8 Front Squats 135/95 7 Push Jerks [...]

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