wod
03/21/2019

03.22.19

“Lemony Fresh” 3 Min AMRAP 5 Overhead Squats 115/80 10 Ring Dips -3 min rest-…
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wod
03/20/2019

03.21.19

Strength Power Clean 6x2 (based off your 1rm power clean) Sets 1-2) High Hang Power…
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wod
03/19/2019

03.20.19

Strength Back Squats (w/3sec pause in bottom) 7x1 Sets 1-2 @70% Sets 3-4 @75% Sets…
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wod
03/19/2019

03.19.19

Gymnastics 10 min to work on -HSPU -HSW -Pull Ups -MUs Metcon For time: 3…
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wod
03/18/2019

03.18.19

Strength Snatch complex 3min x 4 sets 2 High hang Snatches (pockets) 2 Hang Snatches…
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wod
03/14/2019

03.15.19

Strength/Conditioning 10 Min EMOM Min 1) 5 Hang Squat Clean 95/65 + 20 DUs Min…
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wod
03/13/2019

03.14.19

Strength 12 min emom Minutes 0-4 Sets 1-2) 5 deadlifts @75% (of 1RM clean) Sets…
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wod
03/12/2019

03.13.19

“Ice Maker” 5 min Amrap 50 DUs 15/12 Cal Bike Max reps Snatch 75/55 (RX+115/80)…
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wod
03/11/2019

03.12.19

Strength Power Jerks 2 rounds of 5 reps @ 70% 3 reps @ 75% 5…
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Athlete Spotlight
03/11/2019

March Athlete Of the Month- Julie Thompson

Congratulations Julie Thompson! March Athlete of the Month   Age: 61.-------------Started CrossFit: 1 Year.-------------Favorite Movement:…
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