Saturday, March 8th, 2014

Workout of the Day TEAM WOD “Adversaries” Each partner completes one part of the couplet, then switches. The object is to perform the “A” section as quickly as possible so your partner has less time to complete the reps on “B”. Workout starts with a “plank off” to see who starts “A” first. 1. A:…

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HAPPY BIRTHDAY DAVE!!!

Workout of the Day CrossFit Games Open Workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern…

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Tuesday, March 4th, 2014

Workout of the Day Bench Press Find your 10 rep max. 10, 10, 10, then Max Rep Push-ups then 10min AMRAP 1 Rope Climb 10 Wall Balls 20 Du LEVEL 1 1 rig rope climb 15#/10# 40 Single Skips   LEVEL 2 10′ Rope Climb/2 rig rope climbs 15#/10# 20 DU’s/10 DU Attempts   LEVEL…

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Monday, March 3rd, 2014

Workout of the Day Clusters 3, 3, 3, 3, 3, 3 then Death by: Min 1: 1 Sit Up, 1 lunge Min 2: 2 Sit Ups, 2 Lunges Min 3: 3 Sit Ups, 3 Lunges **Continue until the required reps cannot be completed in the minute**   Post your ROUND + REPS to the Whiteboard.

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Saturday, March 1st, 2014

Workout of the Day Teams of 2: AMRAP 2 rounds: 4:00 Row for Calories 3:00 Burpee Box Jumps (24/20) 2:00 KB Swings (53/35) 1:00 Sit Ups *Only 1 person working at a time other than if their is a group of 3, they can have 2 people working at a time* Post your scores to…

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