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Wednesday – 160928

Warmup Spealler Warmup CrossFit Warmup Endurance 3 x 500m Row – Rest as needed between – Score is slowest time WOD 10-1 Power Clean 135/85 Box Jump 24/20 – 15 Situps after each round

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Wednesday – 160803

Warmup Spealler Warmup WOD Team WOD 30 Minute AMRAP Teams of 3 500m Row 50 Situps 50 Box Jumps 24/20 15 Hang Power Clean 185/125 Rest Until All 3 Athletes Finish – Teammate 1 Starts Row – Teammate 2 Starts…

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Saturday – 160528

Ben Marsh Warmup Spealler Warmup CrossFit Warmup WOD Nancy 5 Rounds 400m Run 15 OHS 95/65 Cashout 500m Row for Time

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Saturday – 160409

Derek Weida, 1st Phorm Athlete If you are not working some hanging knee raises* into your CrossFit warmup on the daily, I feel like you are doing yourself – and your abs – a disservice. Warmup Spealler Warmup Run 200m…

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Tuesday – 160105

Adam Erickson #gonebutnotforgotten Warmup Spealler Warmup CrossFit Warmup Endurance Beep Test or 3x500m Row w/1 min rest WOD “No O2” – From CFKW 5 Rounds 6 Handstand Pushup 25 Double Unders 8 Kettlebell Swing 70/53 25 Double Unders Cashout 500m…

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Friday – 151218

Cori Clarissa Clark I have every confidence that Cori will be ready for the 314 Winter Formal. Get your game faces on, Peeps. Warmup Spealler Warmup CrossFit Warmup Strength Juggernaut, 3’s Wave – Realization Press 5 @ 50% 3 @…

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Saturday – 151128

Let me be the first to admit that I did not earn the extra 15 point bonus on Thanksgiving for the Nutrition Challenge. Maybe next year. Warmup Spealler Warmup CrossFit Warmup WOD “A Cornucopia of Anti-Gainz” 5 Rounds for time:…

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Thursday – 151008

Ben Marsh – 4-O’Clock Shadow Pump No women or children were harmed in the taking of this photo. (Though several were heard audibly gasping, as well as numerous men. Particularly Rob.) Warmup Spealler Warmup CrossFit Warmup Strength Juggernaut W5D3 Deadlift…

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Thursday – 150910

As we all know, Thursday is Deadlift Day. And this week, Laura will be making her first pull at 400lbs! Stay tuned for the video! Warmup Spealler Warmup CrossFit Warmup Strength Juggernaut W1D3 Deadlift 5×10 @ 60% of W1RM *Last…

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Monday – 150810

Welcome, to PR City! We have endured 16 weeks of strength work. We have done 10+ and 8+ and 5+ and 3+. We have squatted,¬†benched,¬†deadlifted, and pressed to failure. And now is the time that it all pays off. And…

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