Friday 01/01/16

3:00pm Class only “Ryan” Five rounds for time of: 7 Muscle-up (ring) 21 Burpees Each burpee terminates with a jump one foot above max standing reach. “Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by […]

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Thursday 12/31/15

A video posted by Peter Frelik (@peterfrelikmedia) on Oct 24, 2015 at 11:10am PDT For Time: Row, 1000m 3 Thrusters, 135/95 3 Bar Muscle Ups Row, 750m 6 Thrusters, 135/95 6 Bar Muscle Ups Row, 500m 9 Thrusters, 135/95 9 Bar Muscle Ups

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Wednesday 12/30/15

Every 4 minutes for 20 minutes 10 Toes to bar 10 Kettlebell Swings 2/1.5 10 Burpee Box Over 20″ 10 Slam Balls 50/30

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Tuesday 12/29/15

“Diane” 21-15-9 reps, for time of: Deadlift, 225/155 Handstand Push-up

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Monday 12/28/15

For time: 15 Power Cleans, 185/130 50 Double Unders 5 Rounds of “Cindy” 50 Double Unders 15 Power Cleans, 185/130

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Thursday 12/24/15

Thruster 2/2/2/2/2 Then 10 min escalating Amrap 3-6-9-12-15… Thruster 115/75 20 Double under Between rounds

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Wednesday 12/23/15

For Time: 21-15-9 KB Swing 2/1.5 Burpee -then, immediately into 15-10-5 HSPU Pull-up

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Tuesday 12/22/15

CrossFit Games Open 11.2 15 minute AMRAP of: 9 Deadlifts 155/100 12 Push-ups 15 Box jumps 24/20 Workout Explanation Video

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Monday 12/21/15

3 cycles of: 2 rounds: 5 Burpee 10 Hang Clean (any style) 135/95 15 Wall Balls 20/14, 10/9 rest 1 min between cycles Score is total time. Rest is included.

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