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Blog

Monday

For Time: Row 3K Thanks to everyone who came out to the Family Fair and Fundraiser for the High School’s Athletics Department. Strangely, most of the donations we received came from our CrossFit and USSD Martial Arts family, since we did not get the kind of support that we had expected from the actual high…

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Friday

“Grace” For Time: 30 Clean and Jerk

Thursday

“Michael” 3 Rounds for Time of: 800m Row 50 GHD Sit-ups 50 Back extensions

Wednesday

“The Chief” Five 3-minute Rounds of: 3 Power cleans 5 Push-ups 9 Squats Complete as many rounds as possible in each 3-minute set. 1-minute rest between each set.

Tuesday

For Time: 21 Thrusters 21 Push-ups 15 Thrusters 15 Push-ups 9 Thrusters 9 Push-ups

Monday

3 Rounds for Time of: 400m Run 25 Wall ball 25 Box jumps 10 Broad jumps

Saturday

3 Rounds for Time of: 400m Run 21 Sumo Deadlift w/ high pull ( kettle bell) 21 push press

Friday

Clean and Jerk 3-3-3-3-3

Thursday

“Gloves are for Sissies!” WOD: 1 of the following Hero Workouts of your choice: “Griff” 800m Run forwards 400m Run backwards 800m Run forwards 400m Run backwards ________________________ “Michael” 3 Rounds for Time of: 800m Run 50 GHD Sit-ups 50 Back-extensions ________________________ “Jason” 100 Squats 15 Pull-ups 15 Dips 75 Squats 30 Pull-ups 30 Dips…

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Wednesday

5 Rounds for Max Reps: Back Squat Push-ups Pull-ups

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