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Thursday, January 3

All ClassesA) E2Min x 10 min (5 sets)5 Dumbbell Shoulder Press B) AMRAP 15 minRun, 300mMax rep Strict Pull-ups

Tuesday, December 4

CrossFit 5 Rounds for Time: Run/Bike/Row and Russian Kettlebell Swings *pick your biggest weakness 400m Run/1200m Bike/500m row 25 Russian KB Swings

Tuesday, November 20

All Classes ‘Bert’ Teams of 3, partners run together but split up work however they choose For time: 50 burpees 400m run 100 push-ups 400m...
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Friday, November 9

CrossFit ReTest Day 3 ‘Kelly’ 5 rounds for time: Run 400m 30 box jumps 30 wallballs Longevity 3 rounds for time: Run X meters X...
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Friday, November 2

CrossFit Aerobic Capacity 30 min: Run X meters 2 sets: 50′ double KB front rack carry + 50′ KB Farmers carry (200′ total) Longevity Regular...
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Tuesday, October 30

CrossFit In teams of 2, AMRAP 20 min: 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B)...
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Monday, October 22

CrossFit A. KB swing mechanics B. Team WOD AMRAP 15 min: Run 400m (together) 50 Russian KB Swings (split work anyhow, 1 person works at...
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Tuesday, October 9

CrossFit Aerobic Capacity E3minx30 min (10 sets): Run 300 meters QuickFit Strength Superset with no rest between sets or rounds; 4x: Russian Step-Ups x 10...
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Friday, September 28

CrossFit Test Day 3 ‘Kelly’ 5 rounds for time: 400m run 30 box jumps 39 wall ball shots Longevity 3 rounds for time: Run X...
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Thursday, September 13

CrossFit For time: 21 deadlifts Run 400m 18 deadlifts Run 400m 15 deadlifts Run 400m 12 deadlifts Run 400m QuickFit 3, 4 min rounds: 400m...
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