01/15/2016

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FRIDAY 160115

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:
1-RM Clean and Jerk

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01/14/2016

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01/14/2016
Metcon (Time)
7 Rounds
200m Run
30 Unbroken Double Unders*

3 Burpee Penalty every time rope stops before reaching 30 double unders

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01/13/2016

Posted by:

WEDNESDAY 160113

Metcon (Time)
Teams of 2

Buy in or Buy Out:
50 Heavy Jump Ropes

50 KB Snatches 55/35
400m Sandbag Run

30 Tire Flips
400m Sandbag Run

20 Stone To Shoulder
400m Sandbag Run

100 BFSU
400m Sandbag Run

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12/29/2015

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TUESDAY 151229

Metcon (Time)
For time:

25 Box jumps 24/24
50 HRPU
75 BFSU
100 DUBS
1600M ROW
100 DUBS
75 BFSU
50 HRPU
25 BOX JUMPS 24/24

RX+
50 Pull ups (no hrpu)
1.5 mile run (No Rowing)

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12/23/2015

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WEDNESDAY 151223

Metcon (Time)
Crossfit Games 2011 WOD

5 Rope Climbs
5 Clean & Jerk 145/115
4 Rope Climb
4 Clean & Jerk 165/125
3 Rope Climb
3 Clean & jerk 185/135
2 Rope Climb
2 Clean & Jerk 205/145
1 Rope Climb
1 Clean & Jerk 225/155

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12/15/2015

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TUESDAY 151215

Reminder Friday afternoon classes are at 4pm,5pm,6pm.

Metcon (Time)
5 Rounds
40 Dubs/80 Singles
20 Wall Balls (Rx)20/16
10 Floor Press (Rx)135/85

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12/14/2015

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MONDAY 151214

CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#

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12/11/2015

Posted by:

FRIDAY 151211

ANOTHER ONE

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

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