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Hey everyone- Just wanted to say GREAT JOB to everyone that did 15.1 and 15.1A.  We had a great time and a great turnout on Saturday.  Scores have been tallied and posted in the gym.

As we move forward in the CFW and Crossfit Open, if you know you are going to miss a Saturday please make sure that you let one of the coaches know ahead and time.   Also you will have until Tuesday to make up the wod and submit your score sheet.  There will be a folder in the gym where you can leave your sheet.  If you are unable to come out and wod on Saturday, please make sure to find time before Tuesday to reschedule.  This includes finding someone to judge for you.  Scores will be tallied and results posted in the gym each week on Wednesday.

For those that just want to come and do the wod- you are more than welcome.  If there are spots in the Open division heats, we’ll do our best to get you in.  If the heats are full, we’ll add an extra heat after the CFW Open athletes have finished.

Thanks again for all your hard work!  See you in the gym.

Today:

Power Clean 3Rm (drop each rep)

“Grace”

30 clean and jerks for time (135, 95)

 

 

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Today:

Back Squat

5 sets of 3 at 90% of Mondays 3Rm

Bench Press

5 RM

*3×15 dumbbell tate press

3×15 close grips push ups

 

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Today:

Power Snatch 3Rm

Then:

3 Rounds for time

15 Box Jumps

15 Pull-ups

 

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The next Fronning

Today:

Back Squat 3rm

Then

4 rounds

15 bar over burpees

15 SDHP (95, 65)

 

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What a great turn out for the 15.1 WOD on Saturday and a great time!! Thanks to all our judges and everyone that brought something to snack on afterward.  Same time same place this Saturday!!

Today:

9am: Snatch and Clean and Jerk AHAP

10am:

5 rounds for time

25 Double unders

10 Burpees

10 Box Jumps

12 Wall Balls

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15.1

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Today we will start our games season with 15.1 .  This will be done in heats starting at 9am.  Kids are first followed by scaled and then RX’d divisions.  If you aren’t enrolled in the games that is ok.  If you want to do this WOD please show up with enough time to get into a heat.

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Today:

4 rounds for time

5 hand power cleans (135, 95)

7 thrusters  (135,95)

12 Toes to bar

 

 

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Saturday Plan

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Coach Lindsey Lou Who pR’ing her back squat at 240 for 3.  Yikes

Saturday will be our first games workout starting at 9am.  We’ll brief everyone on the workout and the standards starting off and then move into the heats.  First up will be the kids!  The best part of our games honestly! Then, scaled, Masters and RX’d.  We’ll party as much as we’re able post WOD so bring your beer and fun attitude!  See you then.

Today:

Power Clean 3 rm.  *should be dropped after each rep

3 Rounds

30 SDHP

30 Wall Balls

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Today:

Back Squat

5×3 at 90% of Monday’s 3Rm

Then

40, 30,20 Kettlebell snatch

21, 15 and 9 Ring dips

40 KB snatch, 21 ring dips, ..30/15,.. 20/9.

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Today:

Power Snatch 3rm

Then:

4 Rounds

3 Power Snatch

3 Hang Snatch (full)

3 Overhead squats

30 Double Unders

 

 

 

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