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Update: 3/24/2014

  • Fundamentals is being planned for May.  Spots are filling up.
  • 2014 CrossFit Open end this week.  We will be doing  the last WOD on Sat morning.  Class will start at 8:30 instead of the usual 9am.  If you cannot make Sat mornings make-ups will be on Monday’s.
  • http://toughmudder.com/events/2014-tri-state Info for the tough mudder Tri-State
  • GO RUCK Challenge for Friday May, 23rd in New York (12 hour team event)

4/24/2014

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Strength:

  • Snatch Balance
  • Hang Power Snatch

W.O.D for time

  • 21 x Power Snatches 115/75
  • 400m Run (1/4 mi)
  • 15 x Power Snatches
  • 800M Run (1/2 mi)
  • 9 x Power Snatches
  • 1200M Run (3/4 mi)

 

*Cash out on your own

  • 3 sets x Max Effort, min of 20 reps of GHD Back Ext

 

4/23/2014

Strength:  Front Squat or Back Squat

  • Re-test either Front or Back Squat 1 RM

W.O.D 10-9-8-7-6-5-4-3-2-1

  • Swings 53/35
  • Box Jumps 24/20

* 20 x Situps after each segment