WOD Monday 11/27/17

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Lifting: 5×5 Bench Press ** Use heaviest weight possible across all 5 sets WOD: CrossFit Open 15.3 Complete as many rounds as possible in 14 mins of: 7 Muscle-ups 50 Wall Balls, 20/14 lbs, 10/9 ft 100 Double Unders * Sub for MU can be any pull up variation

Party WOD 11/26/17

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TEAM CHALLENGE: Teams of 3 REP Scheme for each round is 10-9-8-7-6-5-4-3-2-1 *1) Players alternate rep scheme *2) Players must rotate stations after each rep scheme completed *3) One person rests, one person performs required reps, one person performs required bike cals, then players switch stations. EXAMPLE: P1= 10 DL   while P2 =10 bike cals […]

Wod Friday 11/24/17

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11 AM Class Only! Friends Giving Feast Teams of 2: First stop Angie’s House 20 pull-ups 20 push ups 20 sit ups 20 air squats Next stop Helen’s house 400m run 21 KB swings (53/40) 12 pull-ups Third stop Fran’s house 15 Thrusters (95/65) 4th stop Nancy’s House 400m run 15 OHS (95/65) 5th stop […]