Saturday 12.07.2013

In Teams of 4, 2 people working at a time:
250 Kettlebell swings 24/16k
200 Wall Ball 20/14#
150 Sit up med ball toss 20/14#
100 Over the box jumps 20″
50 ring dips

Good luck Adam, Coach Bryan and Coach Jay at the Masters of the Shed competition at Red Shed CrossFit in New Jersey.
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Thursday 12.05.2013

CrossFit Games Open 11.2
AMRAP 15 mins
9 Deadlifts 155/100#
12 Hand release Push-ups
15 Box jumps 24/20″

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Wednesday 12.04.2013

Fours rounds for time of:
Run 600 meters
15 Thrusters 95/65#
15 Pull ups

Athos, Porthos and Aramis
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Tuesday 12.03.2013

Back Squat
5×5 Across
then
3 rounds not for time
10 KB Single leg RDL each leg
10 Strict toes to bar
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Monday 12.02.2013

Snatch
15 Min to find 1 RM
then
5 Rounds
50′ Overhead walking lunge 45/25#
10 burpees to plate

Saturday 11.30.2013

“Jack”
AMRAP 20 min:
10 Push press 115/75#
10 KB Swings, 24/16K
10 Box jumps, 24/20″

Mainsite_thanksgiving

Friday 11.29.2013

AMRAP 12 min
5 Deadlift (225/155)
7 Burpees over bar
9 knees to elbows

Ate too much?
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Thursday 11.28.2013

HAPPY THANKSGIVING!
The 8 am Turkey Trot is canceled.
Trot your way over to the gym for Open Floor at 10 am.
I will create a special workout in the morning for everyone who shows up.
What are you thankful for?  Post in comments:

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