Friday 5/2/14

4:30 & 5:30 classes will be canceled Friday night! Come out to Crossfit 870 at 5:30 for “Friday Night Lights Regional Edition” to help tornado victims. There will be a regional style WOD, food and fun. For time: 10 Handstand Push-ups Run, 800 m 20 Kettlebell Swings, 2/1.5 pood Run, 800 m 30 Pistols (Alternating […]

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Wednesday 4/30/14

As many reps in 15 mins as you can of: 5 Rounds of “Cindy with Muscles” ( 5 Muscle Ups, 10 push ups, 15 Air Squats) -Then- 3 Rounds of 5 Burpee 5 Box Jump 40/36 -Then- Double Unders Score: Double Under Reps

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Tuesday 4/29/14

  Front Squat 6 sets of 5 reps @ 75% of 1 Rep max Push Press 6 sets of 5 reps @ 75% of 1 Rep max

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Monday 4/28/14

“Fran” 21-15-9 reps, for time of: Thruster, 95/65 Pull-up

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Friday 4/25/14

For time: 50 Wall Balls, 20/14 — then — 3 rounds of: 5 Front Squats, 225/155 10 Toes-to-bars

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Thursday 4/24/14

Deadlift 10 sets of 2 reps @ 83% of 1 Rep max Bench Press 6 sets of 5 reps @ 75% of 1 Rep max

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Wednesday 4/23/14

7 Min Amrap 5 pulls sub 1:30 500m pace on the c2 rower (don’t have to be consecutive) 5 burpees 2 Ring Muscle Ups Rest 7 minutes 7 Min Amrap 5 pulls sub 1:30 500m pace on the c2 rower (don’t have to be consecutive) 5 burpees 2 Ring Muscle Ups Score is total rounds […]

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Tuesday 4/22/14

You guessed right… Back Squat 6 Sets of 5 Reps @ 75% of 1 Rep max Shoulder Press (Strict) 6 Sets of 5 Reps @ 75% of 1 Rep max

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Monday 4/21/14

For Time: Run 200 m 10 Power Snatches 135/95 30 Double Unders Run 200 m 10 Hang Power Snatches 135/95 30 Double Unders Run 200m 10 Squat Snatches 135/95 30 Double Unders Run 200 m 10 Over Head Squats 135/95 30 Double Unders

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