October 7, 2017
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Saturday 10.7.17

Saturday @Crossfit 1401 Partner WOD 20 total complex *alternate partners after each round of complex 2 DL + 3 Cleans + 4 Front Squats (Working up […]
October 6, 2017
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Friday 10.6.17

Rope Climbs Rx- 7 for time (2 must be legless) Sx- 5 for time Other-practice skill   5 Rounds for Time: 7 Power Cleans 155/105 4 […]
October 5, 2017
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Thursday 10.5.17

Partner Tire Drag 800m total switch every 200m   For Time: 60 alternating single arm KB swings 50 Russian KB swings 40 American KB swings 20 […]
October 4, 2017
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Wednesday 10.4.17

16 min EMOM odd- 5-7 strict toes to bar even- 6 slam balls +5 box over with wall ball   3 Rounds 20 plank knees to […]
October 3, 2017
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Tuesday 10.3.17

Dumbbell/Kettlebell Bench Press 10-10-10   14 Minutes AMRAP 15 calorie row/bike 13 deficit hand stand push ups 11 ring rows (feet elevated)   Cool Down 5 […]
October 1, 2017
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Monday 10.2.17

Monday @CrossFit 1401 12 Min EMOM:  **For Quality** Snatch Complex DL + Hang hi pull + hang snatch + 2 OH squats 3 rounds  100 m […]
September 29, 2017
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Saturday 9.30.17

50 KB Swings 40 Slam Balls 30 Pull Ups 20 Hand Stand Push Ups 10 Man Makers 20 Push Ups 30 Toes to Bar 40 Goblet […]
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