Saturday, March 15th, 2014

Workout of the Day Team WOD “Pick Your Poison” Base Station= 15 KB swings 53#/35# 15 Ball Slams 20#/15# 15 Sit-Ups 15 Box Jumps 24″/20″ All Members do the “Base Station” then choose and divide the work : Base Station Choice 1: DU or Row Relay 100DU or 2000m row Base Station Choice 2: Top…

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CrossFit Open 14.3

Workout of the Day CrossFit Games Open Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps…

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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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