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TUE08NOV2016

Extra"You don't need a harder workout. You need to work harder."  -Tommy Hackenbruck, CrossFit Games Team Champion We provide time caps and...

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MON07NOV2016

WOD Strength Front Squat: 6 sets building to heavy/smooth 2 rep for the day Conditioning AMRAP in 12 Minutes 10 Burpees Over Box (24/20) 2 C2B...

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SAT05NOV2016

Conditioning "CrossFit Liftoff Event 3" AMRAP in 15 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups M 45-lb....

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FRI04NOV2016

WOD Strength Shoulder Press: Build to 5RM Conditioning For time: 100 Thrusters (95/65 | R+ 115/80) *Every time you drop the bar break = 10 Deadlifts...

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THU03NOV2016

WOD Mobility Foam Roll T-Spine 1 Min Stretch T-Spine on Foam Roller 1 Min IT Band Roll 1 Min E/Side Strength/Skill 4 Supersets: 8 e/arm Single Arm...

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WED02NOV2016

WOD Strength Pause Jerk: 3 sec. pause in dip and receiving position *build to heavy single, no misses Conditioning "Death by Shuttle Run" 10M down +...

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TUE01NOV2016

WOD Strength Back Squat: 5 sets of 5 working to 5RM Conditioning 5 Rounds for Time: 200M Slamball Carry (20/12) 15 Push Jerk (135/95) Rest 90...

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MON31OCT2016

WOD Conditioning Rx - AMRAP in 20 Minutes: 8 Front Rack Lunges (95/65 in place) 8 Burpees Over the Bar 8 Front Rack Lunges (95/65 in place) 8...

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