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2016-04-30 Saturday

A) Group Stretch

B) Teams Of 2
7min AMRAP
5 Hang Snatches 95/65
5 Burpee Over Bar
5 HSPU

Rest 2min

7min AMRAP
5 Hang Cleans 135/95… 20 more words

Workout

Tuesday, April 26, 2016

Workout of the Day

7 rounds of 60s work/60s rest:
7 Handstand Pushups
Max Power Cleans @ 135/95#

*score = total power cleans

WODs

Wall Balls-KB Swings/1 Mile TT-C2B-Shoulder Taps/Boot Camp/Happy BDay John


Tuesday April 26, 2016

***Happy Birthday John L***

Boot Camp with the return of Jess:5:00-6:00pm

WOD
EMOMx10
Odd: 12 Wall Balls, 25/20/14
Even: 12 KB Swings, 53/35/27… 163 more words

WOD

20160422

Complete the following for time

10/9/8/7/6/5/4/3/2/1 reps for time of:
Deadlift (M:225#/W:155#)
Handstand Push-up

*Sub double kettlebell press for the handstand push-ups.
16 minute time cap.

Result: 10:32

2016-04-22 Friday

A) Group Stretch

B) Back Squat
7×4
Find daily heavy 4RM within 5 sets drop 10% less for 2 sets of 4 reps

C) Teams of Two… 14 more words

Workout

CF log 21/04/16 (Thu)

It was super tempting to sleep in today. Legs and body so tired after walking so much ytd hahaha. But I woke up anyway. Seriously, it’s the thought of friends who will be at box that I managed to drag myself up today lollol xD… 96 more words

Crossfit

2015 Masters Qualifier Event 4/Front Squat De-Load/CF Kids


Monday April 18, 2016

CF Kids: Varsity(13-17 years)5:00-6:00pm

Note:Boot Camp is Cancelled this Thursday!!!

WOD
2015 MQ-4
21-15-9
Deadlifts 225/155/105
Box Jumps 24/20/20 step up… 175 more words

WOD