Thursday, August 7th, 2014

Workout of the Day GOAL WORK! then In Teams Of 2 6min AMRAP 50 DUs * 150 single KB Swings Switch every round of 50 DUs. As one athlete completes 50 DUs the other completes as many reps of KB swings as possible Score = # of KB swings Rest 2 Minutes 6min AMRAP 100m…

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Wednesday, August 6th, 2014

Workout of the Day Turkish Get-Up Find your 1 rep max. then CrossFit Games Open Workout 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans  10 Toes to bar 15 Wall balls  LEVEL 1: 75#/45#, 15#/10#, Knees to nothing or situps LEVEL 2: 105#/85#, 15#/10#, Knees to elbows…

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HAPPY BIRTHDAY MIKE CROTEAU!!!

  Workout of the Day Grab a partner! As a team complete as many rounds as possible in 20 mins of: 10 Bumper plate thrusters (45/25 lbs) 10 Bumper Plate Burpees 10 Overhead Lunges, alternating legs While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m,…

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Thursday, July 31st, 2014

Workout of the Day 7 rounds for time of: 1 Rope Climb 10 Thrusters 15 Kettlebell Swings 20 Double Unders LEVEL 1: modified rope climb, 55#/45#, 26#/18# (40 singles) LEVEL 2: 75#/55#, 35#/26# (10 DU attempts or 40 singles) LEVEL 3: 95#/65#, 53#/35#   Post your TIME to the Whiteboard.

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