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Wednesday – 160203

Just L-Sittin’ in Puerto Rico. Don’t make fun of my goofy sandals. The tan lines alone will be punishment enough. Warmup Spealler Warmup CrossFit Warmup CFE Team Row 3 PersonTeams 12min AMRAP Calorie Row *2min per athlete **One non-rower holds…

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Wednesday – 151209

EmCee Hammer (Emily Cuba) I’ll give 10 Super Special Bonus Points for every 314’er you can name in this picture. I am really good at this game, but I can only name 6 athletes with certainty. I have educated guesses…

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Wednesday – 150902

Warmup Spealler CFWU CFE Work Teams of 3 Row 3k Switch every 500m WOD “Oh, the Stones that You’ll Load!” For Time: 12 Stone to Shoulder 145/115 200m Shuttle Sprint (4 x 50m) 9 Stone to Shoulder 200m Shuttle Sprint…

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Wednesday – 150610

Clearly, this is not my garden. Today, I Worked in My Garden by Jesse Novotney Warmup Spealler Running Drills – Skip CFWU CFE EMOM – 10 200m Run Compare to 150312 and 150513 WOD 5 Rounds 50 Double Unders 30…

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Wednesday – 150603

Warmup Spealler Running Drills – Skip CFWU CFE 5 Rounds 200m Run 1min rest Then, 400m Run Start and finish each run indoors so that you can keep your eye on the clock. *Score is total time WOD “Little Hiawatha”…

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Wednesday – 150506

Warmup Spealler Running Drills – Skip CFWU CFE Run 800m/600m/400m/200m 2 min rest between WOD “1 outta’ 3 will put you in the Hall of Fame” 2 Rounds 1. 15 Muscle Up 2. 600m Run 3. 200 Double Under You…

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Wednesday – 150429

Warmup Spealler CFWU CFE 200m Run 400m Run 600m Run 800m Run 2 min rest between WOD 100-75-50-25 Double Under 5-10-15-20 Power Clean 165/110

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Thursday – 150416

Zech Teasdale – White men CAN jump. Warmup Spealler CFWU CFE 3 x 400m Run Rest 90 seconds between Aim for consistent times Dukes – 80.25sec average Jesse – 81.5sec average WOD “Annie” 50-40-30-20-10 Double Under Situp *Compare to 140312…

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Thursday – 150409

Warmup Spealler CFWU CFE “Death by 25m” Minute 1: Sprint 25m Minute 2: Sprint 50m Minute 3: Sprint 75m Etc… WOD “Urban Assailant” 50-40-30-20-10 Kettlebell Swing Situp Double Under

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Thursday – 150312

Warmup CrossFit Warmup 3 Rounds of 10 CFE Work EMOM – 6 200m run WOD 16 Min AMRAP 50 Air Squats 40 KB Swings 30 Burpees 20 Pull Ups 10 Box Jumps 30/24

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