Monday, December 8th, 2014

Workout of the Day Power Snatch Find your 5 rep max. then CrossFit Games Open Workout 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120# / 90#) 10 Muscle-ups  LEVEL 1: 55#/45# LEVEL 2: 75#/55# LEVEL 3: 95#/65#   Post your TIME to the Whiteboard.…

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HAPPY BIRTHDAY WES!!!

Workout of the Day Overhead Squat Find your 5 rep max. then Partner WOD: Complete For Time – split the reps however you like 100 MB Candlestick 100 Ball Slams 100 MB toss over rig 100 MB Sit Ups 400m MB Run   Post your TIME to the Whiteboard.  

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Tuesday, December 2nd, 2014

Workout of the Day – The Paleo Finale!!! 1 RM Pull Up then Thruster Find your 1 rep max. then 5min 500m row max rep T2B 2min REST 5min 30 burpees max rep front rack lunges Compare to: https://highlandstrength.ca/paleo-challenge-kick-off/ Post your TOTAL REPS to the Whiteboard.

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