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W.O.D.


WOD:

OTMEM for 5 Minutes

5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips)

Rest 3 Minutes

OTMEM for 5 Minutes

3 "Touch and Go" Power Snatches (135#/95#)

Plank hold in the time remaining

Rest 3 Minutes

OTMEM for 5 Minutes

10 Wall Balls (20#/14#)

10 KB Swings (53#/35#)

 

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How To Cook Pete's Paleo Bacon

Antibiotics Have Turned Our Bodies From Gardens Into Battlefields

Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course

SWOD:

Squat Clean 5/5/3/3/3

A1) Romanian Deadlifts 8/8/8/8

A2) Max L-sit Hold x 4 Sets

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10 Shocking Photos That Will Change How You See Consumption And Waste

Slow Cooker Osso Buco Stew

The Evolutionary Function Of Laughter

Open Gym

9am-Noon

SWOD:

BTN Split Jerks 3/3/3/3/3

A1) GHD Sit-Ups 15/15/15/15

A2) Dumbbell Bench Press 20/20/15/15

 

Free Beginner Class at 10am:

Skill: Air Squat

WOD:

10 KB Swings

10 Air Squats

10 Hand Release Push-Ups

200m Run

-AMRAP in 13 Minutes-

 

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Make Your Produce Go Further

Skill: Muscle-Ups: Use the progression to practice, or work on strict ring muscle-ups.

WOD:

5 Muscle-Ups (sub = 10 CTB Pull-Ups)

10 Power Cleans (135#/95#)

200m Run

-5 Rounds for Time-

 

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Will We Ever Accept That Exercise Is Often The Best Medicine?

Lacing Up And Showing Up

Building A Superhuman Core

3 Reasons You Aren't Getting Any Stronger

SWOD:

Clean Pull/Squat Clean 2/1 2/1 2/1 2/1 2/1

Front Squat w/ 3 Second Pause at Bottom 4/4/4/4/4

 

When In Doubt, Do Front Squats

Seven Habits Of Highly Effective Squatters

Crock Pot Chicken Fajita Bowl


WOD:

“Broomstick Mile”

25 Back Squats (45#/30#/PVC)

25 Front Squats

25 Overhead Squats

400m Run

25 Shoulder Press

25 Push Press

25 Push Jerk

400m Run

50 Squat Cleans

400m Run

50 Power Snatch

400m Run

-For Time-

(Pick a weight, 45#, 33#, 30#, or PVC, that you can complete all the reps for each movement without setting the weight down. )


 

10 Great Snack Recipes For Picky Eaters

In Defense Of Pregnant CrossFitting

How To Poop Like A Samurai

World's Greatest Guacamole

Skill: Running Skill Work

WOD:

400m Run

5 Hang Power Snatches (135#/85#)

10 Burpees

15 KB Swings (53#/35#)

-4 Rounds for Time-

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Pulling Positions For The Snatch

CrossFit Is More Than The Games

Rethinking Fat: The Case For Adding Some To Your Diet

Page 15 of 150

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