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Thursday – 160908

Warmup Spealler Warmup CrossFit Warmup Strength Deadlift 3×3 @ 85% WOD 13 Minute AMRAP 200m Run 10 Burpee Box Jump Overs 24/20

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Saturday – 160730

Warmup Spealler Warmup CrossFit Warmup WOD 800m Run 50 Wall Balls 50 WB Situps 400m Run 30 HSPU 30 Burpees 200m Run 10 Wall Climbs 10 Bar MU 200m Run

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Monday -160718

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Find 5 RM WOD 6 Rounds 5 Clean and Jerk 155/105 50 Double Unders 200m Run

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Wednesday – 160504

Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 8 x 200m Run, 60sec Rest WOD EMOM – 16 1. 25 Wall Ball 2. 250m Row 3. 25 Kettlebell Swing 70/53 4. 25 Situps w/ WB

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Wednesday – 160420

Adam Erickson I love sleds because they are blind to size, skill, strength, and really everything other than your determination to give it hell. They reduce grown men to their knees. Good shot here, Kaitlyn. Warmup Spealler Warmup Run 200m…

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Thursday – 160407

This is Maddie. Maddie is working on her L-Pullup during the CrossFit Warmup. Maddie is awesome. (Like her mommy.) Be like Maddie. Warmup Spealler Warmup Run 200m Gymnastics Work Strength Good Mornings 5×10 @ 30% of 1 RM Partner WOD…

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Wednesday – 160406

EmCee Hammer Pretty much sums it up, I’d say. Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 3 Rounds Row 250m Run 200m Rest as needed between efforts WOD 21-15-9 Bar Facing Burpee Push Press 115/80 Rest 3 Minutes 21-15-9…

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Thursday – 160331

Warmup K-Starr DL Prep Spealler Warmup Row 500 or Run 400m Strength Deadlift 5×1 @ 85% of 1 RM WOD 27-21-15-9 Box Jump 24/20 After each round, 40 Situps 200m Run

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Monday – 160229

Paige and Tasha. And Tony. Spring is in the air, Folks. That means 10 x 200m Run is fittin’ to sneak its way back into the programming!! N.B. – Tony could be catching up OR about to LAP Paige and…

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Monday – 151228

Coach Ben Marsh Hope everyone had a safe and merry Christmas. Now let’s get to setting some new PR’s before the New Year! Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Find 1 RM WOD 100 Double Unders 200m Run…

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