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3 hours ago

TGIF, 12/15/17

WOD

Open 16.4

Complete as many rounds and reps as possible in 13 minutes of:

• 55 Deadlifts (225/155),
• 55 Wallballs (20/14),
• 55-cal Row,
• 55 HS Push-ups,

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1 day ago

Thursday, 12/14/17

WOD

3 rounds for time of:
10 Squat Snatches (155/105),
20 Burpees

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2 days ago

Wednesday, 12/13/17

WOD

5 RFT;
30 Cal Row,
20 Sit-ups,
10 K2E

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3 days ago

Tuesday, 12/12/17

WOD

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A complex of a thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Cashout

5 RFT of;

20 DUs,
5 Jerks (135/95)

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4 days ago

Happy Monday, 12/11/17

WOD

3 RFT;
15 KB Deadlifts (2/1.5),
500 m Row,
15 DB squat cleans (50/35),
50 DUs

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5 days ago

Hero Sunday, 12/10/17

WOD 1:30pm

Ricky

20 min AMRAP;
10 Pull-ups,
5 DB/KB Deadlifts (2/1.5),
8 Push Press (135/95)

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, ... See more

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6 days ago

Saturday, 12/9/17

Partner WOD 7:00am & 10:00am

14 minute AMRAP of:
5 Sumo Deadlift High-pulls (115/85),
5 Handstand Push-ups,

*P1 completes a round then P2 completes a round
**partner holds plank during SDLHP and HSPUs.

Don’t forget about the Christmas Party at 6:00pm at the box. BYOB and ... See more

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1 week ago

TGIF, 12/8/17

WOD

15 min AMRAP;
3 Hang Snatch (95/65),
6 V-ups,
9 Wall Balls (20/14)

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1 week ago

Thursday, 12/7/17

WOD

For time:
500 m Row,
100-m Farmers Carry (2/1.5),
1000 m Row,
100-m Farmers Carry (2/1.5),
500 m Row

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1 week ago
CrossFit WOD 171023

Wednesday, 12/6/17

WOD

Power Cleans

10-5-3-1-1-1-3-5-10

5 min AMRAP;
3 Hang Cleans (135/95),
20 DUs

https://journal.crossfit.com/article/cfj-crossfit-wod-171023

Rory McKernan offers tips for today's workout.

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