Monthly Archives: September 2015

8/30/2015

Warm up – Roxanne For time “Jackie” 1000 M row 50 thrusters 45# 30 pull-ups  Advertisements

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9/29/2015

Warm-up – Plank holds 3 Rounds 1:00 Front Plank hold 1:00 Right Side Plank hold 1:00 Left Side Plank hold 1:00 Rest For Time 10 Rounds 10 Pushups 100 M Run 25 Double Unders

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9/28/2015

Warm-up/Strength – EMOM x 7, 1 Power Clean + 1 Hang Clean 4 Rounds for Time: 21 Wallballs 20/14# @10′ 15 Power Cleans 135/95# 9 KB Thrusters 55/35 (L/R=1)

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Melissa Gepford

http://melissacolliergepford.com/2015/09/24/5-things-the-church-could-learn-from-crossfit/

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9/25/2015

8 Rounds for time 400 M Run Burpees to plate After each 400 draw a card, the number of burpees is based on the card you draw

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9/24/2015

12 minute AFAP3 Thrusters 95/65# 3 Muscle Ups 6 Thrusters 95/65# 3 Muscle Ups 9Thrusters 95/65# 3 Muscle Ups Continue to add 3 thrusters until time is up Your score is the total number of thrusters

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9/23/2015

Begin or end with a 1000 M row21-15-9 Deadlift 135/95 Front squat Push jerk

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