WOD

Sunday, February 26, 2017

8 – 9am
TGU
Max Reps in 12 Min
55/35

5 Rounds
15/12 Cal Row
10 SB Clean

8:30 – 10:30am
CrossFit Games Open WOD 17.1

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Saturday, February 25, 2017

3 rounds

15 Deadlift
15 Front Squat
15 Push Press
30 Lunges

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Friday, February 24, 2017

CrossFit Open WOD 17.1. Sign in by 10pm tonight for either Friday at 6:15pm or Sunday at 8:30am.
If you are not signed in, you will not be added to the heat schedule.

Box Squat
12 x 2

Deadlift Isometrics

4 x
Reverse Lunge Row
25 RKB Swing

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Thursday, February 23, 2017

3 rounds:
30 Box Jumps
15 Pull Ups
5 Man Makers

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Wednesday, February 22, 2017

Press

EMOM in 12
200 row
10 HR Push Ups
40 DU’s

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Tuesday, February 21, 2017

Front Squat + Pause

4x
8 Seated Band Curls
Lap Sled Drag
24 Walking Lunges

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Monday, February 20, 2017

Family Day Partner WOD!

1 Min On, 1 Min off of:
150 Power Snatch
200 Wall Balls
400 DU’s

Please sign in for tomorrows class. Click here

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Sunday, February 19, 2017

Bench w/ Chains
9 x 3

For Time:
25 Burpee Pull Ups
50 Dips
75 Box Jumps
100 Sit Ups

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Saturday, February 18, 2017

“Tiff”
On a 25 min clock
1.5 Mile Run
Then AMRAP:
11 C2B
7 Hand Squat Clean 155/105
7 Push Press

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

 

Friday, February 17, 2017

Box Squat
18 x 2

Pendlay Row
3 x 10

Rack Pull
1 x 3

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