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“Nicole” Complete as many rounds in 20 minutes of: 400m Run Max reps Pull-ups


For Time: 30-25-20-15-10-5 Virtual Shoveling Push-ups


"Filthy Fifty" For Time: 50 Box Jumps 50 Jumping Pull Ups 50 Kettle Bell Swing 50 Walking Lunges 50 Knees to Elbows 50 Push Press 50 Back Extensions 50 Wall Ball 50 Burpees 50 Double Under/150 Singles


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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“Grace” For Time: 30 Clean and Jerk


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


“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.


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


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


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

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