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 646 WOD 2-22-17 CrossFit Class Every 3 Minutes for 12 Minutes 10 Strict Pull Ups 10 Strict HSPU 10 Pistols 10 GHDSU or 20 Abmat... Read More

646 WOD 2-20-17 CrossFit Class Every 40 seconds for 8 Rounds 2 Snatches @ 75-80 of max Alternating Full Rounds with a Partner for 16... Read More

646 WOD 2-9-17 Endurance Warm Up 10 Rounds each for max reps 1 Minute Row for Calories 1 Minute Max Thrusters 20/15kg 1 Minute Rest... Read More

646 WOD 2-6-17 CrossFit Class Atlernate Exercises “On The Minute” (OTM) for 24 Minutes M0-1: 3 Back Squats @ 80% of max M1-2: 6 Renegade... Read More

646 WOD 1-30-17 CrossFit Class Bench Press 5,5,5,3,3,1,1 Bent Over Row 8,8,8,8,8,8 *perform as a superset Open Workout 16.3 Complete as many rounds and reps... Read More

646 WOD 1-21-17 CrossFit Class Every 90 Seconds for 12 Minutes 2 Snatch at 80% of max 14 Minute AMRAP 50 Wall Balls 20/14 400... Read More

646 WOD 1-20-17 CrossFit Class Alternating movements on the Minute for 12 Minutes of: 10 Romanian Deadlifts 14 Handstand Push Ups 10 Overhead Walking Lunges... Read More

646 WOD 1-18-17 CrossFit Class 4 Rounds for time of: 25 Toes to Bar 50 Double Unders 15 Squat Cleans 62/43kg 135/95 # January646 UPCOMING... Read More

646 WOD 1-13-16 CrossFit Class Elizabeth 21-15-9 Power Cleans 62/43kg, 135/95lbs Ring Dips Scaled Elizabeth 21-15-9 Power Cleans 43/30kg, 95/65lbs Push Ups Accessory Core: 10... Read More

646 WOD 1-9-17 CrossFit Class Take 20 Minutes and find today’s 3 rep max for Box Squat (add 2.5-5 kg from last week) *Perform sets... Read More