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3 weeks ago

Tuesday, 7/30/19

Skill/Strength

Goblet Squats

5-5-5-5-5

Pause 2 count at top and bottom. Go heavy.

WOD

50-40-30-20-10
Jump Squats,
Tucks

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3 weeks ago

Happy Monday, 7/29/19

WOD

3 Rounds for time of;
8 Clean & Jerks (155/100)
16 Deadlifts (155/100),
8 Front Squats (155/100),
1:00 Plank

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3 weeks ago

Hero Sunday, 7/28/19

WOD 1:30pm

Buy In:
13 bench presses @170/120LBS

Then AMRAP in 20 minutes:
7 chest-to-bar pull-ups,
77 double-unders,
2 squat cleans @170/120LBS,
28 sit-ups

Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, ... See more

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3 weeks ago

Saturday, 7/27/19

Partner WOD 10:00am

15 min AMRAP;
P1:8 KB Swings (2/1.5)
P2:Plank
Team completes 50 DUs at the beginning of each 3 minute mark

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4 weeks ago

TGIF, 7/26/19

Skill/Strength

Squat Mobility,
Burgener Warmup

WOD

Bear Complex
5 Sets of 7 Rounds:
1 Power Clean,
1 Front Squat,
1 Push Press,
1 Back Squat,
1 Push Press

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4 weeks ago
The Wall Ball

Thursday, 7/25/19

Skill/Strength

Push Press
3-3-3-3-3

WOD

Karen

150 Wallballs (20/14)

https://youtu.be/fpUD0mcFp_0

CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

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1 month ago

Wednesday, 7/24/19

Skill/Strength

Strict Press
10-10-10-10

WOD

3 Rounds:
10 Turkish Getups (1.5/1),
20 GHD Situps
30 Cal Row,

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1 month ago

Tuesday, 7/23/19

Skill/Strength

Power Clean
2-2-2-2-1

Squat Clean
1-1-1-1-1

WOD

18 min AMRAP:
5 Tire Flips
5 Split Jerk(BW)

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1 month ago

All those T2B this morning; even the van is like "WTH"!

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1 month ago

Happy Monday, 7/22/19

Skill/Strength

Deadlifts
5-5-5-5-5
Increase load each set.

WOD

3-6-9-12-15-18
Box Step Ups (1.5/1),
Supermans,
T2B

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