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April 8, 2017

TEAM WOD “BULL” 2 rds 200 DU 50 OHS 135/95 50 pullups run 1 mile *Both partners run other than that broken up anyway CAP 40 min == From the CrossFit.com website… U.S. Marine [...]

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April 7, 2017

BUILD A. CGBP DB 10,8,6 reps B. 2 RNFT 8 alt DB bent over see saw rows @2111 (4 ea side) 10 DB pullovers 5 DB seated ext rotations BREATHE 3 RFT 10 ring pushups 10 KB burpee DL (32/24) -REST 1 [...]

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April 5, 2017

BUILD A. BB front rack split squats 2×14 ea B1. SA DB upright row @2111 x10 ea B2. DB RDL’s @32×1 x8 2 sets of B BREATHE 7 rds with :30 rest after ea set 100m sprint 8 T2B 4 HSPU [...]

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April 4, 2017

BUILD A1. BB Strict Press @3111 x8 A2. Chin up cluster 3.3.3 3 rds of A B. 2 sets NFT 50m KB waiter carry (1 OH, 1 Front rack carry) 10 DB reverse bent flyes BREATHE AMRAP 10 20 DU 3 Push Jerks [...]

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April 3, 2017

BUILD A. 1 clean every :30 x8 @60% of 1RM B. Front squats @32×1 3×5 reps BREATHE 5 rds with 1 min rest between efforts 10/8 cal row 8 double KB front squats AHAP 5 burpee over the erg

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March 31, 2017

BUILD A. Pendlay rows 5,5,3,3,3 B. EMOM 6 ODD min.. 50M FC AHAP EVEN min.. :30 sec weighted wall sit BREATHE EMOM 15 MIN 1…12 ring pushups MIN 2… 5 TNG Muscle Snatch 95/65 MIN [...]

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