04.20.2014

Happy Easter
Easter egg hunt for time
We are closed today.

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Saturday 04.19.2014

Al’s 50th Birthday wod
50 Deadlifts 95/65#
50 Box jumps 24/20″
50 Sit ups
50 Calorie Row
50 Kettle bell swings 53/36#
50 Thrusters 45/33#
50 Double unders

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Friday 04.18.2013

Muscle up Skill work
then
3 Rounds for time:
400 M run
5 Muscle ups
15 Push press 115/75#

The workouts have been announced!!

Thursday 04.17.2014

“Segmented Cindy”
10 x 2:00
with 1:00 rest in between
5 Pull Up
10 Push Up
15 Air Squat

Good luck to Coach Jay as he advances to the Reebok CrossFit Games Second Round Masters Qualifier this weekend.  4 Workouts will be released Thursday night at 8 pm.  We will post when Jay will be doing the workouts so you can come cheer him on.

Wednesday 04.15.2014

Heaving Snatch Balance
3 – 3 – 3
then
12 – 9 – 6
Snatch 115/75 #
Box Jump 30/24″

Tuesday 04.15.2014

“Tax Day”
1099 M Row
followed Immediately by
AMRAP (20)14 min:
4 Wall climbs
15 Wall ball
10 Toes to bar
40 Double unders

It’s EZ
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Monday 04.14.2014

Box Squats
5×2 @ 85% 1RM
(pause on the box for 2 seconds)
then
AMRAP 8 Min
10 Hang power clean 135/95#
15 Burpees over bar

Don’t forget your mobility work!!

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Sunday 04.13.2014

For Time:
1000m Row
50 Double Unders
40 TTB
30 HSPU
20 Hang Power Cleans 185/105#

Saturday 04.12.2014

“Swag Run”
Teams of 3
600 M team med ball run 20/14#
100 Deadlifts 185/135#
600 M team med ball run 20/14#
100 Hand stand push ups
600 M team med ball run 20/14#
100 Overhead squats 95/65#
600 M team med ball run 20/14#

The top team of the day wins a new t-shirt for each member.

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Friday 04.11.2014

Strict Press
5-5-5
Ascending load
then
“GI Jane”
100 burpee pull ups