HQ WOD
Back Squat 5-5-5-5-5 reps
CFC WOD
21.15.9

BW back squats

Push-ups

Knees/elbows

Row 500m/750m/1000m
Post loads or times to comments.

Mike and Sara on the box jumps during "Fight Gone Bad".

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HQ rest, make up day or try this on.

400m Run
21 Jump pull-ups
15 Thrusters 65lbs./45lbs.

4 Rounds for time.

Kerri and Pam get after the box jump during "Fight Gone Bad".

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Top scores:                                            Top fundraiser:
Male standard:                                   Matt Mitchell $405
354 pts. Matt Z.                                       
Female standard:
292 pts. Amelia N.

Last wave of the "Fight Gone Bad". Outstanding effort Baryn, Cameron, Geoff, Denton, Matt and Paul!

HQ WOD 
Push Jerk 5-5-5-5-5 reps
CFC WOD

400m run
21 KB swings
15 Burpees

4 Rounds
Post loads or times to comments.

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HQ
400m run
50 Air squats
4 Rounds
CFC WOD
“Fight Gone Bad 3″
First group 8am, finish by 10am.
Coach will post final scores Sunday.

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FIGHT GONE BAD 3: Saturday morning, first group starts at 8am, last group finish at 10am. 
HQ WOD
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
CFC WOD
Tabata mash:
Mini-tramp sprints/kettlebel swings

Rest 5 minutes

Russian split jumps/slamball
Go immediately to rower for 1000m time trial.
Count lowest number accomplished in each exercise and post to [...]

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Saturday morning will be entirely devoted to the FGB fundraiser.  It’s not too late to sign up.  In fact, if you wander in Sat morning looking for a workout, you will be forced to sign up. First round starts at 8am and the last round will start at 10:00am.

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HQ rest day, make up or try this one.

25 Box jumps 20″

20 GHD sit-ups

15 Push-ups

10 SDHP’s 95lbs./65lbs.

5 Band- sprints

4 Rounds

Matt Z PR’s "Grace" 2:47 Sweet!

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WOD
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.

Sheila enjoying the CrossFit fellowship at "close the pool party".

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WOD
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [mov]
Push-ups (If you want, sub burpees if your still in the contest)
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other [...]

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HQ WOD
“Isabel”
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
CFC WOD
Repeat Sunday WOD.

Mike and Zach (Providence HS Baseball) take on "Grace". Solid effort!

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