WOD 201014

10min Stations – 2m rest between Station 1 – 15 Calorie Row 2, 4, 6, 8… DB Man Maker Station 2 – 200ft Farmer Carry (53/35) 2, 4, 6, 8… Muscle-up “The only person who cannot be helped is that person who blames others.” – Carl Rogers

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WOD 201013

Are your kids ready to get back into fitness after sitting in front of the computer all day?! Our CrossFit Kids class is meeting on Tuesday & Thursday at 3:30pm – bring them in and keep them active! OHSQ 5×3 (3sec pause in bottom of each rep) @70%+ Then, 4rds for time: 10 HSN (95/65)

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WOD 201012

AMRAP 14 21 B.O.B. 15 HPCL (115/75) 9 HSPU *Rest 1m Run 1 Mile for time “To be a champ you have to believe in yourself when no one else will.” – Sugar Ray Robinson

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WOD 201009

Benchmark Friday! “Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) “No one can whistle a symphony. It takes an orchestra to play it.” – H. E. Luccock

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WOD 201008

AMRAP 3 Bike 7 Calories T2B 2, 4, 6, 8… *Rest 30sec AMRAP 3 1 Rope Climb S2O (95/65) 2, 4, 6, 8… *Rest 30sec – go again! AMRAP 4 Start from the beginning *Rest 30sec AMRAP 4 Start from the beginning *Rest 30sec – go again! AMRAP 5 Start from the beginning *Rest 30sec

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WOD 201007

6rds for total time: 40 Double Unders 15 Double KB Swings (53/35) 10 Box Jumps (24/20) Rest 1m “Take calculated risks. That is quite different from being rash.” – George S. Patton  

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