Thursday, December 14, 2017

12/15/17- Isabelle

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30 Snatches for TIME 
135/95

Wednesday, December 13, 2017

12/14/17- Penalty

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Jamie & Heather 

3 RFT 100 DU's 30 OHS (45/35) 5 Burpee penalty if the bar touches the ground during OHS. The bar can placed on the athletes back to rest.

Tuesday, December 12, 2017

12/13/17- Right side UP

Holiday RowDown- Nov. 16th In-house comp ( in-house means scaling is available for what you would normally scale in class). This is peer judged as well as peer approved, you all know what each other does in a workout, hold one another accountable. This is fun, there is no RX or not, it's all relative to your abilities as coaches we will be able to help out with that.
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Delicious 

For Time: 15-12-9-6-3 Bar Facing Burpees 6-9-12-15-18 Thrusters (95/65) Complete 15 BFB + 6 Thrusters, then 12 BFB + 9 Thrusters

Monday, December 11, 2017

12/12/17- CrossFit Open 14.4

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Sharon S. 

AMRAP: 14 minutes 60 Cal Row 50 TTB 40 Wallball shots 30 Cleans (135/95) 20 Ring Muscle Ups

Sunday, December 10, 2017

12/11/17- Main Site WOD

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2 RFT 50 Box Jumps (24/20) 40 Strict Press (65/45) 30 Jumping C2B Pull Ups

Friday, December 8, 2017

12/9/17- BRING A FRIEND "MANNA ON MAINSTREET"

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Reps of 20 - 15 - 10 Wall balls Plank hold Deadlift 135/95 *scale to KB Stone/SandBag/ Med ball Hold Knee ups*TTB *5 person teams. One person starts at each station. May not move until everyone is complete. Everyone finishes each move at 20 reps before completing each move at 15 reps then at 10 reps and TIME!!"

Thursday, December 7, 2017

12/8/17- Fire Pole

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13 min AMRAP 10 Thrusters, 95/65 2 Rope Climbs, 15 ft.