CrossfitWOD

Wed - Apr 23, 2014 : Track this one

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tue - Apr 22, 2014 : Twosday :)

Take 12 minutes to find a heavy triple push press

Then 5 min rest

Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

Mon - Apr 21, 2014 : A great start to your week
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12 min EMOM
6 - 2 handed kb squat clean thrusters 55/35
5 min rest
7 min AMRAP
5 box jumps
7 Burpees

Fri - Apr 18, 2014 : GOOOOOOOD Friday!!!

Just a reminder we will only have one class at 9:30 A.M.

5 rounds of:
6 Power Snatches (135, 95#)
24 Front Rack Lunges (135,95#)
*12 per leg

Thu - Apr 17, 2014 : Hold on for this one!
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Congrats to our top male and female performers on Karen!

18min amrap
15 Box jumps (24/20)
12 Shoulder to Overhead (115/75)
9 Toes to Bar

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