03/01/15

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EMOM 30 1: 5 snatch + 10 t2b 2: 12/9 Cal row 3: 5 clean & jerk + 10 sit up 4: 12/9 Cal row 5: 5 thrusters + 10 supermans 6: 12/8 Cal row

02/29/16

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Make sure you submit your scores to the CrossFit Games website before 8pm tonight. This is a hard deadline, there are no late submissions allowed. A) EMOM 20 Odd: 15/12 calorie row Even: 5 power cleans + 30 double unders B) EMOM 10 2x strict press EXTRA A) RUNNING 600M repeats

02/25/16

Thursday at 8pm is the deadline to sign up for the Open. Sign up for the 2016 CrossFit Open before it’s too late! -open gym/rest day-

02/24/16

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A) Snatch 3-position snatch, 3 sets @ 70% B) EMOM 10 Odd: 1 power clean & jerk @ 70% Even: 18/15 calorie row C) AMRAP 6 2, 4, 6, 8, etc… Alternating dumbbell snatch 10 double unders EXTRA Gymnastics and skill work

02/23/16

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Sign up for the 2016 CrossFit Open A) 3x 500m row 12 burpees 21 box jumps B) EMOM 10 Odd: 10 t2b Even: 10 thrusters EXTRA A) 9x 2:15 of Running 30 seconds of Walking

02/22/16

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Sign up for the 2016 CrossFit Open A) Snatch 3 x 1 @ 80% 5 x 1 @ 85% 3 x 1 @ 80% B) 3x 15 deadlifts 30 wall balls 60 double unders EXTRA A) L-sit, accumulate 2 minutes B) Row, 4x300m C) Gymnasty