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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Friday 1/10/14

For Time: 5 Rope Climbs, 15 ft 1 Squat Clean, 80% 1RM 4 Rope Climbs, 15 ft 2 Squat Cleans, 80% 1RM 3 Rope Climbs, 15 ft 3 Squat Cleans, 80% 1RM 2 Rope Climbs, 15 ft 4 Squat Cleans, 80% 1RM 1 Rope Climb, 15 ft 5 Squat Cleans, 80% 1RM Note: Wear tall […]

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Thursday 1/9/14

21-15-9 reps, for time of: Kettlebell Push Press (One Arm L), 1.5/1 pood Kettlebell Push Press (One Arm R), 1.5/1 pood Double Unders (Unbroken) Note: Double unders have to be unbroken sets.

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Wednesday 1/8/14

“Brenton” 5 rounds for time of: Bear Crawl, 100 ft Standing Broad Jump, 100 ft Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while […]

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Tuesday 1/7/14

For Time: Row, 1000 m 3 Thrusters, 115/85 lbs 3 Bar Muscle Ups Row, 750 m 6 Thrusters, 115/85 lbs 6 Bar Muscle Ups Row, 500 m 9 Thrusters, 115/85 lbs 9 Bar Muscle Ups There is now a 0515 class on Tuesday and Thursday.

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