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Saturday Morning WOD 01/24/15

Saturday 10am Class (we will start the team portions promptly at 10:15)

The Conga-Line is back!  Are you ready to set a new PR?

-Team Jump Rope

-Team Med Ball Toss

-Power Clean CONGA-Line-

2-2-2-2-2-2-2-2-2-2-2-2-2

Increasing weight every 2 cycles.

Workout 01/02/15

Love these movements, awesome way to start the year.

For Time:  18-15-12-9-6-3th

Thrusters  95#/65#

Pull-ups

Abmat Sit-ups

– This should be quite the race…Geeeeett EXCITED !!! –

Saturday Morning 10am TEAM WOD

Its the weekend folks and that means Team WOD!!! 

20 Minute Team AMRAP (starts promptly at 10:20)th

5 Pull-ups

15 Wall Balls  20#/14#

10 Power Cleans  115#/65#

-Rest Station-

Team members are spread throughout the stations with one team member at each station. NO team member may advance to the next station until all team members are finished with their current station.  One team member is always in the “Rest Station”.

TGIF!!! WOD 12/19/14

TGIF folks!!!  Let’s get our Christmas time off and vacations started off right.  We have a modified version of CrossFit Games Open WOD 14.5   While the burpees are gone this WOD still packs a punch.

Complete All Reps For Time: 21-18-15-12-9-6-3

Thrusters  95#/65#b4f6ee07c71d109727d7053b4e758886

Russian Kettle Bell Swings  53#/35#

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