WOD

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17
Jul

7/18/16

CH, EW, WB – CROSSFIT WOD –  METCON (Time) For time: 30 Thrusters (95#/65#) 20 Sit-Ups 400m Run 20 Thrusters (115#/85#) 30 Sit-Ups 400m Run...
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16
Jul

7/17/16

CH, EW, WB – CROSSFIT  Gymnastics Weighted Pull-ups (Build to Heavy 1RM no more than 4 sets) Push Press (2-2-2-2) WOD –  METCON (Time) 5...
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15
Jul

7/16/16

CH, EW, WB – CROSSFIT WOD –  Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box...
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14
Jul

7/15/16

CH, EW, WB – CROSSFIT  Weightlifting C4W3: Back squat (5, 3, 1+ on last set) 5 x 75% TM + 15# 3 x 85% TM...
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13
Jul

7/14/16

CH, EW, WB – CROSSFIT  Gymnastics Tabata “L” Sits (:20 on, :10 off) 8 Rounds of :20 on / :10 off, hold an “L” sit...
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12
Jul

7/13/16

CH, EW, WB – CROSSFIT  Weightlifting C4W3: Deadlift (5, 3, 1+ on last set) 5 x 75% TM + 15# 3 x 85% TM +...
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11
Jul

7/12/16

CH, EW, WB – CROSSFIT  Weightlifting C4W3: Shoulder Press (5, 3, 1+ on last set) 5 x 75% TM + 15# 3 x 85% TM...
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10
Jul

7/11/16

CH, EW, WB – CROSSFIT WOD –  METCON (TIME) WOD Metcon (Time) AFAP: (15min cap) 30 Overhead Squats (45/35 barbell) 25 Box Jumps (24/20) 20...
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