For time:
Row 1000 meters
95/65 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95/65 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95/65 pound barbell Thruster, 9 reps
9 Pull-ups
Modify weights as needed!
OR JOIN COACH CLEWIS IN HIS BIRTHDAY WOD:
** Filthy 55 **
Post time to comments.

Now that was an awesome WOD!

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Tabata sit ups (8 rounds)
Run 1 mile
Tabata sit ups (8 rounds)
* Tabata is 20 seconds of work, 10 seconds rest.
Post total time and total sit ups.

Meg learns to kip. Lookout!

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Complete the following for time:
500 meter row
20 Wallballs
10 Pull-ups
500 meter row
35 Wallballs
20 Pull-uops
500 Meter row
50 Wallballs
30 Pull-ups
HQ always an option.
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.

OJ, Kinger and Koeloe join the muscle-up club. NOT!

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Four Rounds For Time Of:
400 Meter Run
30 Step Overs, 20″ Box
15 Dumbell Pusyh Press, 40lbs/25lbs.
HQ Always An Option
Post time to comments.

Team 6am. Awesome effort!

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After Sundays workout CrossFit Charlotte will help kerri pack her moving truck. Lets show our CrossFit community spirit and lend her a helping hand. Thank you, Coach A.

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Overhead Squat 3-3-3-3-3 reps
OR
Overhead Squat 3 rep max then:
“Nancy”
400m run
15 Overhead squats, 95/65lbs.
5 Rounds for time.
Post loads and times to comments.

National Guard Cadet Meg Tucker. Looking good!

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Make up day or try this one:
135/75lbs. Ground to overhead, 10 reps.
Over the bar, 10 reps.
Back extentions, 30 reps.
3 Rounds for time or as many rounds in 20 minutes.
Post times to comments.

Ben getting some love from Max after the WOD.

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50 Kettlebell swings, 1 pood (16kg)
30 GHD sit-ups
200 meter run
35 Kettlebell swings, 1 1/5 pood (24kg)
25 GHD sit-ups
400 meter run
20 Kettlebell swings, 2 pood (32kg)
20 GHD sit-ups
800 meter run
**If you can not go up in weight with the kettlebell stay with the same kettlebell (24/16kg).
HQ is always an option. “Nate”

9 am. getting after it!

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Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.

Future Navy Seals, Matt and Ryan.

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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.

MK showing great form on her lunge.

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