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WODs

March 20th

Keep it up everyone! I love seeing the new faces and how hard you guys are pushing.

-WOD-
Death by pull ups
1 Pull Up on min #1
2 Pull Ups on min #2
3 Pull Ups on min #3
4 Pull Ups on min #4
continue going up until you fail to get the reps in a min

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March 19th

Get ready for a great week!

I’m working on some new shirt designs. If you guys have any good CrossFit quotes for a shirt, please post on comments.
I’ll start with:
– Your workout is our warm up
– Can’t breath. Can’t move. Can’t get enough.

-WOD-
Games 12.4
12min AMRAP
-150 Wall Balls
-90 Double Unders
-30 Muscle Ups

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March 18th

-REST DAY-

March 17th

-TEAM WOD-

Get ready for something fun! Bring a friend to try CrossFit!!!

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March 16th

Get ready for a few box jumps!

-WOD-
(4) 100m Sprints each for time

21-15-9
Deadlift 275#/185#
Box Jumps 30″/24″

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March 15th

I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.
Ken Venturi

-WOD-
AMRAP in 12 min of:
– 10 KB Swings 53/35#
– 5 Ring Dips
– 2 Bear Crawls 30′ & Crab Walks back 30′

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March 14th

-WOD-
Hang Clean
3-3-3

Clean
3-3-3

3 Rounds of:
1min Row for calories
1min Pull Ups for reps
1min Rest

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