4 Rounds for time of:
400 Meter run
30 Double unders
15 Burpees
Post times to comments.

David does his first WOD with overhead squats. Outstanding!

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For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Modified:
20/30/50 of squats, push-ups, pull-ups, sit-ups.
Post time to comments.

Ben jumps over the box at 6am.

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4 Rounds for time of:
500 meter row
95/65 pound overhead squats, 15 reps.
24/20″ over the box jump, 20 reps.
OR
Main site: Try one rep every minute increasing the load every time.
Post time or loads to comments.

CrossFit is a part of our lives in some way everyday.

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Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.

Sue Hill overhead squats the ruins at Chacchobben!

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3 Rounds for time of:
400 meter run.
155/105 pound hang power clean, 15 reps.
30 push-ups.
Post times to comments.

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“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
OR
“CrossFit Total Metcon”
50 reps. Back Squat, 135lbs.
50 reps. Shoulder Press, 75lbs.
50 reps. Deadlift, 175lbs.
50 Calorie Row
Post total and times to comments.

Good athletes come in all sizes!

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5 minutes of rowing for calories.
4 minutes of Box Jumps 24/20″
3 minutes of Kettlebell swing 24kg/16kg
2 minutes of wall ball 20/12lbs.
1 minute of Toes to bar.
Count calories and total reps completed and post to comments.

Elliott’s barbeque is becoming a tradition on Friday nights.

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3 Rounds for time of:
75 Air squats
25 Hand stand push-ups*
25 Pull-ups
*sub is seated shoulder press.
Post times to comments.

Amy works out with the boys at 6am.

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800 meter sprint
10.20.30 of:
Slamball, 30/20 pounds
Lunge, 45/25 pounds
Over head squats, 95/65 pounds
400 meter sprint

Max helping Jackie with her abmatt sit-ups.

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Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds.

Clewis’s vs Mitchell’s

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