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Thursday, June 6, 2022

Congratulations to the rooster! Dave Long begins his quest to try to qualify for the CrossFit games. He’s number 21 in the world and he must try to finish in the top 10 over the next three days - share the love!!!

60-DAY CHALLENGE BEGINS Tuesday!!! Weekly prizes, ACCOUNTABILITY -

We

Skill

One round of the ab circle

4x6 Bent over Rows!!!


WOD

”Kandy”

Part ‘Randy (55/75) 75 Power Sna

and Part Karen (150 wall balls)

50 Power Snatches

75 Wall Balls

THIS IS IT: Blaster!! Hard and Fast, blasting the heart rate and then maintaining in the upper end!! Short sets and short breaks.




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Thursday, July 18, 2024

Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,

Wednesday, July 17, 2024

Warm up 3 Rds Jog 1 lap 20 Push ups 30 jumping jacks 1 min plank PVC PVC Progression Clean n Jerks Whiteboard debriefing Skill Back Squats (50%) 3x6@ :06 sevs each *5 minute rest WOD “GRACE” 30 clean

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