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Today:

Back Squat

5×3 @ 80% of 1RM

Then

20 Deadlifts 135/95

10 box jumps 30/24″

15 Deadlifts 185/135

20 box jumps 24/20″

10 Deadlifts 225/155

30 box jumps 24/20″

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Murph is coming

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Murph is coming and I’ve had a lot of people ask if they can bring someone and the answer is ABSOLUTELY.  If they want to participate in any capacity I want them here.  Also, if you’ve even thought about doing Murph you definitely should.  We can scale this in so many ways or even make it a partner thing.  Grab a friend and knock this out together.  It’s a fun event so don’t think you have to do the full Murph to accomplish something, you don’t.  Come out and enjoy the day.

Memorial Day @ 9;00am

Today:

Partners of three

AMRAP in 20

2 people work the other rests

18 thrusters (115, 75)

25 Pull-ups

30 Burpees

 

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DSC_0736Today:

Front Squat, 2RM

-Then-

30-20-10

Alternating kettlebell snatches (53/35)

Goblet squats (53/35)

Kettlebell swings (53/35)

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Today:

3 sets of ring push-ups max reps *not for time

3×15 Tate press AHAP

then:

4 rounds

15 SDHP (75,55)

15 push press same bar

15 Abmat sit ups

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Today:

run 800

15 bar facing burpees

15 power snatches

run 400

12 bar facing burpees

12 power snatches

run 200

9 bar facing burpees

9 power snatches

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Today:

20 minutes Snatch work *doesn’t have to be heavy

Then:

50 Overhead plate lunges (45,25)

40 toes to bar

30 Pull-ups

20KB swings (70,53)

10 Burpees

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Best In Prince William

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VOTE FOR CROSSFIT WOODBRIDGE FOR BEING THE BEST IN PRINCE WILLIAM COUNTY!!!  Share on facebook and try  to get your friends to vote for us!

VOTE FOR CFW HERE!!

Today:

Back Squat

5×5 at 70% of 1Rm

then

For time:

10 Muscle ups, 20 Hang Power cleans, 30 wall balls, run 400.

*no rest in between

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Today:

Front Squat 3 rep max

Then

AMRAP in 12 Min

8 Thrusters

40 Double Unders

10 Pull-ups

 

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Today:

Power Clean 1Rm

Then:

3 Rounds

12 Push Press

12 Box Jumps

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Today:

4 rounds

Run 400

40 double unders

10 burpees

 

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