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Burpee

Friday 7/26

CrossFit: The Beach 2014′ *sub rowing for swimming; 50 kettlebell thrusters (35/26lb.) 30 burpees Swim 500 yards/ Row 2,000m 30 burpees 50 kettlebell thrusters (35/26lb.)...
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Wednesday 7/18

CrossFit: AMRAP 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Longevity: AMRAP 15 min: 5 ring rows 10 wallballs 15 russian...
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Friday 6/1

CrossFit: Skill: Rope Climb Skill Work 1. Rope Lowers 2. Spanish Wrap 3. J-Hook WOD: Teams of 2, alternating rounds for QUALITY Tabata: 20 on...
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Wednesday 5/9

** There will be no 11:15am QuickFit classes today so please sign into a CrossFit class to complete the workout CrossFit/QuickFit: A. Three sets of:...
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Tuesday

A. Push press warmup; 10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% work sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min emom.  ...
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