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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 – 160824

Warmup Spealler Warmup CrossFit Warmup WOD 600m Hill Run 30 T2B 15 Power Cleans 155/105 400m Run 20 T2B 10 Power Cleans 185/125 400m Run 10 T2B 5 Power Cleans 225/155 600m Hill Run

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Thursday – 160818

Strength Deadlift 4×4 @ 80% of 1RM Partner WOD 10 min clock Both partners run 1 mile Remaining time max power cleans 225/155

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Saturday – 160806

If you have some free time, tomorrow, hop on over to Uncharted CrossFit. A handful of 314 athletes will be competing in the Back Lot Bout! Give them a cheer and then buy them a beer! Warmup Spealler Warmup CrossFit…

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Thursday – 160707

Warmup Spealler Warmup CrossFit Warmup Skill HSPU/Handstand Walk – Headstand on Wall – Handstand on Wall – Handstand Pushup Negative on Wall – Handstand Pushup on Wall – Freestanding Headstand – Freestanding Handstand – Handstand Walk WOD 60 Air Squats…

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Tuesday – 160705

Warmup Spealler Warmup Barbell Warmup Strength 6 Minute EMOM 3 TnG Power Snatch – Modify weight as needed 2 Minute Rest 6 Minute EMOM 3 TnG Power Clean – Modify weight as needed WOD 3 rounds 21 KBS 70/53 15…

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Tuesday – 160628

Gayla Dixon The first time I met Gayla, she told me that she works at Dress Barn. Since then, I have learned two things. Gayla is a huge Cleveland Cavaliers/LeBron James fan. Gayla is a LIAR!!! (She doesn’t really work…

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Tuesday – 160621

Drew McManus When you think about the best lifters in the gym, Drew should definitely be on that list. He has tremendous pulling strength (recently hit an easy 20lb pr at 435) and great speed under the bar. Look for…

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Tuesday – 160614

Warmup Spealler Warmup 200m Run Barbell Warmup Strength 3 Minutes 1 Power Snatch Every 30 seconds 1 Minute Rest to Adjust Weight 2 Minutes 1 Power Snatch Every 30 seconds 1 Minute Rest to Adjust Weight 1 Minute 1 Power…

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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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