Friday 12.29.17

Friday 12.29.17 3 attempts to find 1rm deadlift Interval: :35 – :50 “Couple’s Retreat” 8 alternating rounds with Partner (Go for Unbroken!) 15 min cap -12 Cal Row -9 Thrusters (95/65) -6 Chest to Bar Pull Ups Photo by Ashley Helliwell

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Thursday, 12/28/17

20 min AMRAP -30 Double Unders -30 Burpee box jumps (24″/20″) -30 Kettlebell Swings (2/1.5)

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Wednesday 12.27.17

Wednesday: 12.27.17 10 Rounds for time: -100 m shuttle run -5 handstand pushups #crossfit #handstand #headrush #running #CFNS #NSSC #BackAtIt #workingoffthosechristmascookies Photo by: Ashley Helliwell

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Tuesday 12/26/17

Tuesday, 12/26 Every other minute on the minute for 10 minutes: -3 Snatches ~then 3 rounds for time: -10 Toes to Bar -8 Squat cleans (135/95) -10 Burpees

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Saturday Team WOD 12.23.17

Join us Saturday at 9am for an awesome Christmas workout before the holiday craziness! See you then!

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Friday, 12/22/17

Back Squat 5×2 4x 3 minute AMReps (Rest 1 minute between intervals) -12 Burpees box overs -AMRep Bar Muscle Ups

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Tuesday, 12/19/17

Olympic Lifting: 12 min EMOM Min 1-4: 1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power clean from ground (start at 65 to 70% 1rm) Min 5-8: 1 Low hang Power Clean + 1 Power Clean from ground (add Weight) Min 9-12: 1 Power Clean from ground (Add Weight) Conditioning: […]

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12.18.17

Monday 12.18.17 5 Rounds For Time: -12 Front Squats -15 Toes to Bar -18 Kettlebell Snatches -90 second Rest 📸Cred: James Bickham  

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12.15.17

Friday 12/15/17   20 Min AMRAP -2 Power Cleans (225/155) -10 GHD Sit-Ups -50 double unders -15 Toes-to-bar -400 meter Run

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