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Friday – 160819

Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×10 @ 65% of 1RM *Alt w/5×10 Bent Over Rows WOD 25-20-15-10-5 Push ups MBC 20/14 200 meter walk with 135/95 on back after each round

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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 – 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 – 160514

Hero WOD “Crain” 2 Rounds 34 Pushups 34 Deadlift (135/95) 34 Box Jump (24/20) 34 Clean and Jerk (95/65) 34 Burpee 34 Wallball (24/20) 34 Pullups *Run 50m after each movement As always, consider scaling reps or partnering this workout.

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Saturday – 160507

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to…

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Saturday – 160430

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the…

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Thursday – 160414

Dani Kretzer In the kipping pullup, the back actively pulls the torso through the front of the kip. I give you Exhibit A. Warmup Spealler Warmup Run 200m Gymnastics Work Strength Deadlift 4×5 @ 80% of 1RM WOD 13 Minute…

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Tuesday – 160405

Caitlyn Powell I’ve shared this before, but THIS IS A SUPER HANDY RESOURCE when it comes to assessing your current skill level(s) as an athlete and setting new goals. Give it a look, set some goals, and put your CrossFit…

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Wednesday – 160309

Zech Teasedale I don’t know much, but I know these two things: Zech’s pullup is positively bangarang; That is FOR SURE J-Dukes’ forearm/elbow. Warmup Spealler CFWU Gymnastics 15min EMOM 1. 30 Sec L-Sit 2. 3 x Weighted Pullup 3. 15 x…

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Wednesday – 160302

6pm Class “Tabata Something Else” is a classic CrossFit workout. Be sure that each of your repetitions is beyond reproach in terms of Range of Motion as well as Virtuosity. No once cares if you score 20 situps each round…

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