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Sunday, December 20, 2015
151220: GYM CLOSED for POST-HOLIDAY PARTY CLEANING Homework: 10 Minutes Tumbling Practice on Soft Grass Outside –then– Run or Bike 1 Hour NOTE: Every time you stop or pause, do 1 burpee.
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Monday, December 21, 2015
151221: Back Squat x3 @ 70% x3 @ 80% x3+ @ 90% –then– “Benjamins” 30 Dumbbell (alt) Snatches (70#/50#), 100 Double-Unders 20 Dumbbell (alt) Snatches (70#/50#), 100 Double-Unders 10 Dumbbell (alt)...
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Tuesday, December 22, 2015
151222: Bench Press x3 @ 70% x3 @ 80% x3+ @ 90% –then– The Three Wise Men was created to bring awareness to veteran suicides in the U.S. Between 25-50 veterans commit suicide every day in America....
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Wednesday, December 23, 2015
151223: Deadlift x3 @ 70% x3 @ 80% x3+ @ 90% –then– “Gimme Pie” 3 Rounds: 50 Air squats 40 KBS (55#/35#) 30 Cal row 20 Deadlifts 10 HSPU — NO 630 Yoga tonight or next week…will resume in 2016
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Thursday, December 24, 2015
151224: **GYM ONLY OPEN 0900 and 1000 TODAY** “12 Days of Christmas WOD”
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Saturday, December 26, 2015
151226: *GYM CLOSED* Homework: 2 Rounds for time: Run 400 Meters Forward Run 200 Meters Backward 75 Walking Lunges
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Sunday, December 27, 2015
151227: 10 minutes of gymnastics practice –then– “Roosevelt” Teams of 3 AMRAP 20: 7 Kettlebell Swings (70#/55#) 7 Box Jumps (24″/20″) Shuttle Sprint (10 Meters out, 10 Meters Back) 7 Burpees Shuttle...
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Monday, December 28, 2015
151228: Back Squat x5 @ 75% x3 @ 85% x1+ @ 95% –then– “Jump Around” 7 Rounds: 7 Power Cleans (95#/65#) 7 Thrusters (95#/65#) 7 Lateral Barbell Burpees
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Tuesday, December 29, 2015
151229: Bench Press x5 @ 75% x3 @ 85% x1+ @ 95% -then– 5 rounds: 250 row 15 Wall balls 15 DB Clean and press 15 Box jumps 15 Slam balls NOTE: Rest 1 min after each round — NO 630 SKILLS UNTIL NEW YEAR
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Wednesday, December 30, 2015
Come get your swag to start the new year right! 151230: Deadlift x5 @ 75% x3 @ 85% x1+ @ 95% –then– “Satans Whiskers” 3 Rounds: 10 Chest-to-Bar Pull-Ups 10 Front Squats (165#/115#) 10 Burpees — NO 630...
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Thursday, December 31, 2015
Happy New Years Eve CrossFit RX!! 151231: *GYM ONLY OPEN 0900 & 1000 TODAY…CLOSED tomorrow* Coach Choice WOD
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Friday, January 1, 2016
160101: Happy New Year CrossFit RX!! *GYM CLOSED TODAY* Homework: For time: 100 Hand-release Push-Ups NOTE: Every minute on the minute complete 4 forward rolls; workout starts with rolls.
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Saturday, January 2, 2016
160102: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, January 3, 2016
160103: “Lumberjack 20” 20 Deadlifts (275#/185#), 400 Meter Run 20 Kettlebell Swings (70#/55#), 400 Meter Run 20 Overhead Squats (115#/80#), 400 Meter Run 20 Burpees, 400 Meter Run 20 Chest-to-Bar...
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Monday, January 4, 2016
**Please Sign In To Class In Advance Via Wodify To Reserve Your Spot** 160104: **Reset Cycle and add 10 #’s to max squat and deadlift and 5# to max Bench** Back Squat x5 @ 65% x5 @ 75% x5+ @ 85% –then-...
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Tuesday, January 5, 2016
**Please Sign In To Class In Advance Via Wodify To Reserve Your Spot** 160105: EMOM 6: 4 Power Cleans NOTE: You pick the weight; focus on barbell cycling –then– “Can’t feel my face anymore” 15-12-9...
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Wednesday, January 6, 2016
**Please Sign In To Class In Advance Via Wodify To Reserve Your Spot** 160106: Bench Press x5 @ 65% x5 @ 75% x5+ @ 85% –then– “Fearless” Teams of 2 60 DU’s 50 Burpees 40 TTB 30 Weighted DB step ups...
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Thursday, January 7, 2016
**Please Sign In To Class In Advance Via Wodify To Reserve Your Spot** 160107: “Holleyman” 30 Rounds: 5 Wall Ball Shots (20#/14#) 3 Handstand Pushups 1 Power Clean (225#/155#) U.S. Army Staff Sergeant...
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