HAPPY BIRTHDAY BEV!

Workout of the Day Team WOD: 3 Rounds Each Partner: 400m Run 21 KB Swings, 12 Pull-ups One partner runs while the other completes 21, 12. Once each is done switch for 3 total rounds a piece. Rest 3:00 3 Rounds Each Partner: 10 Shoulder to Overhead (95#/65#) 5 Burpees One partner works each movement,…

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Friday, February 20th, 2015

Workout of the Day “Macho Man” Every Minute On The Minute for as Long as Possible: 3 Power Cleans 3 Front Squats 3 Jerks Level 1: 70% go 1RM Shoulder Press Level 2: 70% of 1RM Push Press Level 3: 70% of 1RM Split Jerk (no more than 185#/135#)   GOAL WORK & MOB   Post…

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HAPPY BIRTHDAY SHELLY!!!

Workout of the Day Workout – Sleep Enough – Eat Better – Drink More – Look Awesome! Back Squat Find your 10 rep max. then Back when MCF did not exist… CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: **Partner up, count each others reps**…

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HAPPY BIRTHDAY KATHLEEN!!!

Workout of the Day You are stronger than you think. “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute.…

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