Saturday, August 16th, 2014

Workout of the Day Partner “WHITTEN” 5 RFT 22 KBS 70/53 22 Box Jumps 24″/20 Run 400m 22 Burpees 22 Wall Balls 20″/14″ Only 1 partner working at any one time – with the exception that 400m must be run together 35min time cap Post your TIME to the Whiteboard.  

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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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