Wednesday 1/22/14

Make sure you sign-up for class on MindBody. We will have to run heats due to the amount of rowers. The cap for the workout is 25 mins, so we will be starting quickly. Get in and get warmed up. If you are not signed up for class the rowers will go to those that […]

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Tuesday 1/21/14

Don’t forget about he Olympic lifting class this Saturday with Rodney Hamby and Blake Ozgood from CrossFit SoMO. If you haven’t signed up you need to. There is limited space available. If you have any questions ask your coach. It starts at 10:30am and will complete no later than 5pm. CrossFit Cathal members need to […]

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Monday 1/20/14

2013 CrossFit Regional Event 6 For time: 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead 165/105 90 foot walking lunge with bar in front rack 165 /105

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Friday 1/17/14

10 min EMOM: 2 Squat cleans 185/130 4 Burpees 6 Ball slams 50/30 EMOM: Every minute on the minute

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Thursday 1/16/14

“Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-25-5 Reps of Consecutive Double Unders -then- Death by push ups

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Wednesday 1/15/14

3 rounds for time: 1 Clean 185/130 (any style of clean) 3 Jerks 185/130 (unbroken) (any style of jerk) Run to gate 25 air squats Run back to building

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Tuesday 1/14/14

Every 4 minutes for 16 minutes Row, 350m 15 Burpees Note: Score is slowest round, but record all rounds.

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Monday 1/13/13

CrossFit Games Open 12.2 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN – includes […]

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