CrossfitWOD

Thu - Jul 02, 2015 : Goat Day!
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Alright guys we will be hosting the i99Fit seminar Aug. 22nd & 23rd. To register you can go to this link: https://i99fit.com/hurricane/
On-Ramp:
Same as CrossFit

CrossFit:
"GOAT DAY"
3 Rounds
Min 0-3min: Goat 1
Min 3-6min: Goat 2
Min 6-9min: Goat 3
*THEN*
Mobility

CrossFit +:
5 Rounds
6 HSPU
9 Ring Dips
12 Push-Ups

Wed - Jul 01, 2015 : DANNY
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On-Ramp:
15min AMRAP
15 Box Jumps
10 Push Press
15 Pull-Ups

CrossFit:
"Danny"

20 minute AMRAP
30 Box Junps (24/20)
20 Push Press (115/105)
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

CrossFit+:
"Class WOD"

Tue - Jun 30, 2015 : Benchmark Wednesday come early!
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On-Ramp:
Clean tech
*Then*
30 C&J with light weight

CrossFit:
Find a 1RM Clean
*Then*
"Grace"

Mon - Jun 29, 2015 : Lets go!
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On-Ramp:
4 Round
10 KTE
15 Cal. Row
20 WB

CrossFit:
5 Rounds
15 TTB
20 Cal. Row
25 WB

CrossFit+:

Strength:
Take this week to recover from heavy lifting and focus on technique. We will start a new cycle next Monday.

Fri - Jun 26, 2015 : MU!!!!

On-Ramp:
20 Dips
20 Power Snatches
15 Dips
10 Power Snatches + OHS
10 Dips

CrossFit:
15 MU or 45 Dips
30 Power Snatches (115/75)
10 MU or 30 Dips
15 Squat Snatches (115/75)
5 MU or 15 Dips

CrossFit +:
3 Rounds
15 Power Snatches &75/55)
30 DU
1 min Max Row Between Rounds
-2min Rest between rounds
5min Rest
Max Wide Pull-Ups w/blue band
-Rest 3min
Max Under Hand Pull-Ups w/blue band

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