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1 week ago

Wednesday, 5/9/19

Skill/Strength

10 min to establish 1RM Double Under/Single

OHS 5-5-5

Hold 5 sec at bottom of each squat.

WOD

Bench Press

1-1-1-1-1-

Work up to a 1 rep max.

https://youtu.be/XSza8hVTlmM

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1 week ago

Happy Birthday yesterday Beth! You all rock!!

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1 week ago
Henry Sailes Does Fran in 1:53

Tuesday, 5/7/19

WOD

Fran
21-15-9
Thrusters (95/65),
Pullups

https://youtu.be/Rlc1O5_43YQ

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

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1 week ago

Happy Monday, 5/6/19

WOD

40-30-20-10
Burpees,
Hang Cleans (75/45),
Push Press (75/45),
OHS (75/45)

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2 weeks ago

Hero Sunday, 5/5/19

WOD 1:30pm

Bowen
3 Rounds for time:
800 m Run,
7 Deadlifts (275/185),
10 Burpee Pullups,
14 Single Arm Thrusters (1.5/1),
20 Box Jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire ... See more

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2 weeks ago
The Skin The Cat

TGIF, 5/3/19

Skill/Strength:
Skin the Cat

WOD

200 DUs,
20 KB Swings (1.5/1),
150 DUs,
40 KB Swings (1.5/1),
100 DUs,
60 KB Swings (1.5/1),
50 DUs,
80 KB Swings (1.5/1)

https://youtu.be/avlj56L_E-A

CrossFit Seminar Staff member James Hobart demonstrates the skin the cat. For more info on CrossFit's Trainer Courses: https://training.crossfit.com CrossFit...

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2 weeks ago

Thursday, 5/2/19

WOD

15 min AMRAP:
50 Box Jumps (20/16),
50 Situps

See you at the box.

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2 weeks ago

Thursday, 5/2/19

WOD

15 min AMRAP;

50 Box Jumps (20/16),
50 Sit-ups

See you at the box.

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2 weeks ago
The Bar Muscle-Up with Boz

Wednesday, 5/1/19

WOD

10 Rounds;
6 Pull-ups,
4 C2B Pull-ups,
2 Bar MUs,
1 Ring MU

Boz on the Bar Muscle up.

https://youtu.be/iUAukdE0QQ4

CrossFit Games Head Judge Adrian Bozman explains the bar muscle-up along with some tips and common faults. CrossFit® - Forging Elite Fitness® (http://crossfi...

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2 weeks ago
The Back Squat

Tuesday, 4/30/19

WOD

OHS (95/65)
5-5-5
Front Squat (135/95)
3-3-3

Back Squat 1RM
1-1-1-1-1-

https://youtu.be/ultWZbUMPL8

CrossFit Seminar Staff member James Hobart demonstrates the back squat. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs.sh...

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