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Monday 4-27-15

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A. Back Squat 1RM

B. AMRAP 8min
3 Muscle-ups 0r 3 Strict Pull-ups/3 Ring Dips
10 Push Press 95/65

C. Core


Saturday 4-25-15

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Reminder: Free Community WOD on Saturday 4/25 at 10am.  Invite friends, family, co-workers, and enemies alike! No CF experience necessary!

A. Heaving Snatch Balance
4, 4, 3, 3, 2

B. Partner WOD
2 Rounds(one person moving at a time)
50 Box Jumps 24/20
50 KB Swings 53/36
50 Goblet Squats
400m Run Together(only one run between the two rounds)


Friday 4-24-15

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Reminder: Free Community WOD on Saturday 4/25 at 10am.  Invite friends, family, co-workers, and enemies alike! No CF experience necessary!

A. Weighted Pull-ups 3×5-6

B. 10min AMRAP
Row 500m
With Time Remaining
6 Lateral Over Bar Burpees
6 Power Snatch 95/65(TX Cardio 135/95)
6 Shoulder to Over Head

C. Core/Mobility


Thursday 4-23-15

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Reminder: Free Community WOD on Saturday 4/25 at 10am.  Invite friends, family, co-workers, and enemies alike! No CF experience necessary!

A. Turkish Get-ups 3×6

B. For Time
5 Rounds
10 Knee 2 Elbow
20 Over Head Walking Lunges 45/25
30 Double Unders

C. Mobility


Wednesday 4-22-15

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Reminder: Free Community WOD on Saturday 4/25 at 10am.  Invite friends, family, co-workers, and enemies alike! No CF experience necessary!

A. Bent Over Rows
5, 5, 4, 4, 3

B. EMOM 10min
2 Deadlifts 155/115(all movements)
3 Hang Power Cleans
4 Front Squats

C. Core/Mobility


Tuesday 4-21-15

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Reminder: Free Community WOD on Saturday 4/25 at 10am.  Invite friends, family, co-workers, and enemies alike! No CF experience necessary!

A. L-Sits 3x1min

B. For Time
30 Burpees
Then
3 Rounds
10 KB Snatch(alternating arms) 53/36
10 Box Jumps 24/20
Then
30 Burpees

C. Core/Mobility


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