Saturday, August 9th, 2014

Workout of the Day “Balls to the Wall” Partner WOD, teams of 2: For Time: 100 Wall Balls 100 Medicine Ball Twist Passes 100 Ball Slams 100 Medicine Ball Sit-up / Throws 100 Medicine Ball Box Step Ups 800 m Medicine Ball Run Post your TIME to the Whiteboard.

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Friday, August 8th, 2014

Workout of the Day Front Squat Find your 1 rep max. then CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder-to-overhead  10 Deadlifts  15 Box jumps  LEVEL 1: 65#/45#, 20″/12″ LEVEL 2: 85#/55#, 20″/12″ LEVEL 3: 115#/75#, 24″/20″   Post your ROUNDS to the Whiteboard.  

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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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