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14 hours ago

Saturday, 8/19/17

Partner WOD 6:00am & 10:00am

The Hitman

For Time (30 minute cap):

18-15-12
Deadlifts (185/120),
Box Get Overs (24/20)
** 1 Partner works, while other does Plank Hold **

18-15-12
Sit Ups (20/14),
DB F. Rack Lunges (50/35),
** 1 Partner works, while other does Squat ... See more

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1 day ago

TGIF, 8/18/17

WOD

4 RFT;
40 KB Swings (1.5/1),
20 Box Jumps (24/20),
400 m run

*Scaling for the Box Jumps is only on the height of the box. If you need to do your jumps to a 2" plate, then fantastic. If you have a physical restriction that doesn't allow you to jump, then we will scale ... See more

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1 day ago
Michigan Crossfit Competitions

Anyone interested?
It's not too far away.

Event coming up!

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2 days ago
BoxLife Magazine

Some nice rule of thumbs in here.
Take a quick look.

If you’ve sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.

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2 days ago

Thursday, 8/17/17

WOD

Rich

For time:

13 Squat Snatches (155/105),

Then,

10 rounds of:
10 Pull-Ups,
100 m Sprint

Then,

13 Squat Cleans (155/105)

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive ... See more

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3 days ago

Wednesday, 8/16/17

WOD

For time:

100 Wallball Shots (20/14)

*Each time you break a set or miss the target, stop and perform 15 Burpees before restarting.

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4 days ago

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4 days ago

Complete 5 rounds, each for time:

12 Deadlifts (155/110),
9 Hang Cleans (155/110),
6 Push Jerks (155/110)

Rest 3 min between sets, score as 5 separate times.

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5 days ago
Double-under Positioning with Dan Bailey

Happy Monday, 8/14/17

WOD

50-40-30-20-10
DUs,
Sit-ups,
Supermans

*compare to 6/21/13

https://youtu.be/Zyvusyli-UU

CrossFit -- (http://www.crossfit.com) Dan Bailey (8th at the 2013 CrossFit Games) instructs athlete Cary Hair on good positioning for the double-under. The C...

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5 days ago
WODprep

That's priceless!

Tag everyone who does this at your gym!

#WallBallsSuck #WODprep #DontHate #

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