1.26.12

Warm Up: 3 Cycles
15 Wall Ball Sit Ups
150m Run
5 HSPU
15 Squat Jump Shrugs w/ Med Ball

Strength Work:
Power Cleans 5-4-3-2-1

For Time 12-10-8-6-4-2
1 Arm Db/KB Snatch per Arm
1 Arm DB/KB OVH Lunges

"Where do you find your strength..."

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Rich, going up into his L hold Pull Up during this weeks WOD. Dude is super strong in body weight movements! Nice work Rich!

AMRAP: 14 min
8 Front Squats (115/75)
24 Double Unders
8 Toes to Bar

"You will excel...at all the things you care about..."

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EVERY SECOND COUNTS

CrossFit competition season is fast approaching. Join us this Sat @11:15am for a "RX'd or Else" WOD to help us prep for the upcoming Open season. Please only join if you have intentions of competing this year, or if you would like to know more about the "sport of CrossFit." There will be minimal coaching at the WOD, so athletes are encouraged to be able to "bring it." Lets, get this place fired up! Let us know if you plan to attend. 3,2,1...GO!

Warm Up: 3 cycles
200m Run
200m Row
Toy Soldiers
25 Sit Ups

Tabata WOD:
Burpees
Wall Balls
Weighted Step Ups
HSPU or Ring Levers

"Grab it now...it may not be there if you choose to wait..."

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