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#Soulcrushwednesday

Wednesday, November 6, 2019 Happy Birthday Carrie! Work Out of the Day SKILL/SWOD I. WB/DB Conditioning 10' EMOM Odd: 15 WB (20/14) Even: 20 DBSN (50/35) METCON II. "Bruiser" AMRAP 12: 15 PJ (115/85) 30 Air squat 60 DU RX+ “My Fitness Pals” 3 Rounds: 75/50 Double-Unders 10 DB Burpee Box Step-Overs (50's/35's/20’s) Box - 24"/20" Directly [...]

21-15-9 Don’t Worry It’s Not Fran

Monday, November 4, 2019 Happy Birthday Graham and Coach Charlie! Work Out of the Day SKILL/SWOD I. Session 3 of 4: Front squat/back squat 12 rounds (6 each) 2 front squats 4 back squats From the rack. Increase from last week to 71% 1RM BS METCON II. For Time 21-15-9 Power clean (115/75) Thruster Cap 15' RX+ [...]

ALL THE REST

Sunday, November 3, 2019 REST DAY!!! THIS WEEK AT A GLANCE   MONDAY Session 3 of 4: Front squat/back squat 12 rounds (6 each) 2 front squats 4 back squats From the rack. Increase from last week to 71% 1RM BS For Time 21-15-9 Power clean (115/75) Thruster Cap 15' TUESDAY Gymnastic Complex Every 1:30 [...]

COACH TIFFS HALLOWEEN WOD

Saturday, November 2, 2019 COACH TIFF'S HALLOWEEN TEAM WOD (Wear your costumes!) 8:00 am Open Gym and Yoga 9:00 am  Coach Tiff's Team WOD 10:00 am Open Judging (must sign up in advance) SKILL/SWOD I. SWOD EMOM x 10 minutes 10x Thruster 95/65 METCON II. 12.2 10′ AMRAP 30x Sn 75/45 (power or full) 30x Sn 135/75 30x Sn [...]

20.4

Friday, November 1, 2019 Happy Birthday Dan N! Work Out of the Day 1. Primer for 20.4 We will be working pistol progressions and warming up our clean and jerks to prepare for 20.4 2. CrossFit Games Open workout 20.4 3. Accessory work/cash out  RX+ NEWS & UPDATES Just a reminder, wear your Halloween costumes [...]

OPEN GYM OR…

Happy Halloween!!! Costumes encouraged today and for Saturday's Team WOD! Thursday, October 31, 2019 Work Out of the Day Open Gym Or... SKILL/SWOD I. 3-5 Rounds NFT 1 Round Cindy (5 pull up, 10 push up, 15 squat) 15/12 Calorie bike 10 BB OHS (45/35) 15 Abmat sit ups 10 DB HC & J (50/35) Goal: [...]

Squats and BlooDThirsty

Tuesday, October 29, 2019 Happy Birthday Raul-Rebel's web guy! Work Out of the Day SKILL/SWOD I. Front squat/back squat 12 rounds (6 each) 2 front squats 4 back squats From the rack. Increase from last week to 67% 1RM BS METCON II. BlooDThirsty AMRAP 12' 12 DL (155/105) 9 HPC (155/105) 9 Strict HSPU III. Accessory Work (Time [...]