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Friday – 160729

Warmup Spealler Warmup CrossFit Warmup Strength Strict Press Find 1 RM Partner WOD 3 Rounds 200m Farmer’s Carry 340/240 50 Box Jump Overs 24/20 30 Axle Hang Clean & Jerk 140/90

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Friday – 160708

Warmup Spealler Warmup CrossFit Warmup Strength 5×5 Strict Press at 5RM Weight – Push press to finish each set OR Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD 10-1…

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Friday – 160527

Warmup Spealler Warmup CrossFit Warmup Strength Find Heavy Single Push Press Then, 5×5 @ 80% Accessory Work 5 Rounds of 10 Reps/Movement Strict Pullups (use a band as needed) Close Grip Bench @ 50% 1RM – Hands at shoulder width…

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Friday – 151106

The CrossFit Lift-Off begins tonight at 7pm. It’s practically guaranteed to be the most fun you can have with your knee sleeves on. So far, Cori Clark, Rob Carr and I are all in. Sara Coe and Meghan Bryant are…

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Friday – 150717

Warmup Spealler CFWU Strength Strict Press 6 x 3 @ 75% 1 x 3+ @ 75% – Use working 1 RM or 90% – Stop 2-3 reps shy of failure WOD For Time Sled Push, 50 meters Farmer’s Carry, 50…

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Tuesday – 150602

Matt Mills, Lift Big Eat Big sponsored athlete – 345lbs Farmer’s Walk, 75 feet The Farmer’s Walk is about as functional as it gets. Pick something up, carry it somewhere. Groceries, children, luggage, whatever. Have fun with today’s Strongman Medley,…

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Ben’sDay – 150422

Warmup Spealler CFWU CFE 1 Mile Run for Time WOD 4 Round EMOM Minute 1: – 2 Length Farmer’s Carry 340/240 Minute 2: – Plank Hold Minute 3: – 6 Stone 2 Shoulder 145/95 Minute 4: – Rest

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Thursday – 140703

Adam Erickson Yowza, again. Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Strength Deadlift 3-3-3+ 90%(70%-80%-90%) WOD “Old Runyon” 4 Rounds 15 Deadlift (Body Weight*) 75 Double Under *Women’s rx will be 3/4…

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