HAPPY BIRTHDAY WES!!!

Workout of the Day Overhead Squat Find your 5 rep max. then Partner WOD: Complete For Time – split the reps however you like 100 MB Candlestick 100 Ball Slams 100 MB toss over rig 100 MB Sit Ups 400m MB Run   Post your TIME to the Whiteboard.  

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Tuesday, December 2nd, 2014

Workout of the Day – The Paleo Finale!!! 1 RM Pull Up then Thruster Find your 1 rep max. then 5min 500m row max rep T2B 2min REST 5min 30 burpees max rep front rack lunges Compare to: https://highlandstrength.ca/paleo-challenge-kick-off/ Post your TOTAL REPS to the Whiteboard.

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Wednesday, November 26th, 2014

Workout of the Day CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up…

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