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| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Mon, Jun 28 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago) |
06-28-2021(Time) Warm-up 3 rounds, not for time of: 1 min of running, biking, or rowing (increase pace each round) 10 steps of walking lunges 5 hip & back extensions 5 shoulder pass throughs, pvc pipe 1-2 Turkish get-ups, R arm - you choose load 1-2 Turkish get-ups, L arm - you choose load 7 deadlifts + 6 power clean + 5 push press, empty bar Skill/Strength Complex: Hang Power Cleans, Hang Squat Cleans, and Shoulder-to-Overheads : 1-1-1-1-1 1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ] 1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ] 1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ] 1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ] 1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ] Use the heaviest weight you can for each set. Rest 2 mins between sets. Workout DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
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