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Monday, Nov. 28, 2022


2x25 Crunches

3x10 Front Squats

Testing Week!!!


Rower 3:00 -max cals

30 Dumbell Snatches for time (35/50)

3:00 max Back Squats (75/115)

Max Pull ups in 3 mins

100 Mountain Climbers for time

3:00 Rest after every movement

THIS IS IT: Testing time in prep for the CrossFit OPEN or just to have some fun maybe competing w/ friends!!!

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Wednesday, May 28, 2024

Skill 35 GHD’s/TTB/knee ups (50 Jack knives) Thrusters 4x6@75%1RM WOD 21-15-9-3 Power Cleans (95/135) Devil Dogs (35/50) TTB (Toes to Bar)

Tuesday, May 28, 2024

Awesome Murph Day - 27 showed up and Conquered!!! LET’s KEEP IT ROCKIN!!! Skill 3 min AMRAP:2?wall w 3 Wall Ball Squat Cleans 3 Mule Kickst :10 secs ‘unlocked’ Hand Stand Hold 4x6 Romanian Deadlifts @


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