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Today’s WOD:

 

Power Snatch – Build to a Heavy Set of 2

 

Alternating EMOM for 12 min:

Odd Minutes – 3 Power Snatches (75%)

Even Minutes – 40 Double-Unders

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

Yoga meets at 9:30AM and 6:15 PM

BootCamp class meets at 9:30AM and 6:15 PM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

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Today’s WOD:

 

3 rounds for time:

21 Box Jumps (24/20)

12 Thrusters (95/65)

3 Ring Muscle Ups

 

MU modification: 4 Bar Muscle Ups -or- 4 pul ups and 4 Ring Dips = 1 Muscle Up

 

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

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Today’s WOD:

 

AMRAP 13 min:

30 AbMat Sit-Ups

30 Kettlebell Swings (53/35)

30 Calorie Row

 

Or, re-test “Open 16.4”!

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Yoga at 6:15 pm

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats 45#

20 Back Squats 45#

400m Run

In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan

To learn more about Jenny click here  

(If you ran on Saturday okay to sub 400m row)

 

Heads Up

Open 16.4 judging at 9 AM

Boxing class meets at 9AM

Open WODs will be hosted Sunday mornings at 9:00am.

 

Today’s WOD:

 

3 Rounds:

15 Pull-Ups

20 Box Jumps (24/20)

25 Air Squats

400 Meter Run

 

Heads Up:

Comp WOD meets at 8AM

Yoga class meets at 9 AM

EWOD meets at 10AM

Barbell class meets at 11 – Noon

Open gym meets at 10 AM – Noon

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Open WODs will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

 

Today’s WOD:

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

 

-OR-

 

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 9:30AM

 

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Today’s WOD:

 

4 Rounds:

AMRAP 1:00 rope climb

Rest/Transition :30

AMRAP 1:00 GHDs

Rest/Transition :30

AMRAP 1:00 Slam Ball 50/30

Rest/Transition :30

AMRAP 1:00 Row for calories

(Score total reps and calories)

 

Heads Up:

Babysitting provided at 9:30 AM

Ready for 16.4? Open WODs will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

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Today’s WOD:

 

2 Rounds:

AMRAP 2:00

200 Meter Run, Max Overhead Squats (135/95)

Rest 1:00

AMRAP 2:00

200 Meter Run, Max Wallballs (20/14)

Rest 1:00

AMRAP 2:00

200 Meter Run, Max Handstand Pushups
Rest 1:00

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

Yoga meets at 6:15 PM. No 9:40 AM today.

BootCamp class meets at 9:30AM and 6:15 PM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

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Today’s WOD:

Lift: Work up to a set of 3 moderate back squats

-then for time-

15 Thrusters (95/65)

30 Calorie Row/Bike

90 Double-Unders

30 Calorie Row/Bike

15 Thrusters (95/65)

 (Bike/Row substitution: 300m run)

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

Today’s WOD:

 

15 minutes GOAT work

– Then –

AMRAP 7:

10 Dumbbell Power Snatches (53/35)

15 Hand-Release Pushups

20 AbMat Sit-Ups

 

Or, retest Open 16.3.

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Yoga at 6:15 pm