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Main – CrossFit Please NOTE: AFTERNOON SCHEDULE for NOW ON IS 4PM, 5:30PM, AND 6:30PM CLASS. PLEASE SIGN IN! View Public Whiteboard Weightlifting Back Squat (7×3) Metcon Metcon (AMRAP – Rounds and Reps) With a running clock… A. AMRAP 5 min 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 135/95 Rest […]

Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Row for Calories Push-Ups Abmat Sit-Ups Box Jump (24/20) *Complete all 8 rounds before moving to next movement Score is the total reps completed during all intervals.

Main – CrossFit Sign up tonight for classes tomorrow. View Public Whiteboard Metcon RX: OPEN 15.1 (AMRAP – Rounds and Reps) AMRAP in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44,

Main – CrossFit WEATHER UPDATE: All morning classes are cancelled tomorrow. We will post on FB by 10:00am tomorrow to confirm any further classes for the rest of the day. Open Athletes you have to sign up for class by 8PM the night before. It is the only way we can organize judges to be

Main – CrossFit View Public Whiteboard Metcon 1: Metcon (AMRAP – Rounds) Death by Muscle up Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on… No Scaling this WOD it is for RX ONLY to be done on the rings 2:

Main – CrossFit View Public Whiteboard Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes of: 50 DU 20 KBS (32/24kg) 7 Jerks (185/135#) Strength Conditioning 2: Metcon (Weight) EMOMx8 minutes: EVEN: 7 T2B + 7 Power Cleans, 155/105 ODD: 7 T2B + 7 Front Squats, 155/105

Main – CrossFit View Public Whiteboard Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12 min of: 30 Calorie Row 15 OHS 115/80 Skill 2: Metcon (Weight) EMOMx10 minutes Snatch Grip Push Press + OHS You choose the weight and you can come off the rack if needed.

Main – CrossFit 5 days left to sign up for the open: http://games.crossfit.com/about-the-games/the-open Metcon 1: Metcon (Time) Partner WOD 5 Rounds: 20 Burpees 60 Double unders Immediately followed by: 4 Rounds: 60 Calorie Row 30 Lunges Split reps as needed

Main – CrossFit Paleo Recipe of the week: http://stupideasypaleo.com/2013/05/10/thai-coconut-soup-tom-kha/ Metcon 1: Metcon (AMRAP – Rounds and Reps) TEAM OPEN TEST Teams of 2 complete 20 min AMRAP of: 100 WB (20/14#) 100 DU 80 Box Jumps (24/20″) 80 T2B 60 C2B 60 Burpees 40 Cleans (135/95) 40 Jerks (135/95) 20 Snatch (135/95) 20 MU Split

Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 21 WB (20/14#) 15 Cal Row 9 Deadlifts (225/155#)