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Archive for July, 2016

Friday 7.22.2016

Complete as many rounds and reps as possible in 21 minutes: 7 Sumo Deadlift High Pull, 115-lbs/75-lbs 21 Sit-ups 42 Double Unders

Thursday 7.21.2016

Time Cap: 12 Minutes 3 Rounds 50 Wall Balls, 20/14 10’/9′ 10 Muscle-Ups (Rings) Post time to comments.

Wednesday 7.20.2016

“Grace” 30 reps Clean and Jerk, 135/95 Post time to comments.

Tuesday 7.19.2016

With a running clock, complete as many meters as possible of the following: 0:00-3:00 Handstand Walk (10m increments) 3:00-6:00 Run 100m Shuttle 6:00-9:00 Handstand Walk 9:00-12:00 Run 100m Shuttle 12:00-15:00 Handstand Walk 15:00-18:00 Run 100m Shuttle Post distance.

Monday 7.18.2016

-Partner WOD- Complete 3,000 m Row as a Team for Time P1 – Rows -while- P2 – Farmer’s Walk 20 meters 70/45, then 25 Box Jumps or Box Step Ups 24″/20″ -switch after P2 completes work- *Note: If P2 stops their work at any point in time, either during Farmer’s

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Sunday 7.17.2016

Rest Day Closed

Saturday 7.16.2016

Mobility 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Lifting 12:00pm-1:00pm Open Gym 1:00pm-2:00pm Good luck and have fun to our Fantastic Forty ladies competing at CrossFit 317 Sweat Angels!

Friday 7.14.2016

Every minute on the minute for 10 minutes ODD MINUTE 10 Pull ups EVEN MINUTE 10 Ring Dips Post reps.

Thursday 7.14.2016

Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Post load to comments.

Wednesday 7.13.2016

Complete as many rounds and reps as possible in 7 minutes of 5 Burpee Box Jump Overs 10 Air Squats

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