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Here are Thursday and Saturday's WODs

4/28/2013

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Thursday 
Find 1rm Bench press
EMOM 20:00 
evens 10 burpees
odds :30 row 


Saturday
Power snatch+snatch grip pushpress, snatch balance work to a heavy single 
EMOM 20:00 
evens 3 TnG squat snatch 105-145 
odds 3 muscleups or 5 CTB pullups 




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Thursday

4/18/2013

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6x1 1 clean pull from knee + 1 clean 
10:00 to work to a heavy clean
20:00 EMOM 
Evens 5 Deadlifts 275-315 m 185-225
Odds 3 Hard HSPU


 

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Saturday Class 

4/12/2013

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Saturday 9:00 AM WOD
6x1 High hang clean to thruster
10:00 to establish a 1rm thruster
EMOM 20:00
5 Thrusters @ 135-155 men, 95-105 women evens
5 burpee pullups aprox. 8"-10" above standing reach






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Welcome back

4/11/2013

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Regular Competition Class will begin again today Thursday April 11 5:30 at Mid City
This Saturday's Class will be moved to 9 am to accommodate the group WOD at 10:00 and the WLC finals at 11:00

Thursday's WOD
6x1 Snatch warmup w/ pause at the knee working up to a heavy single less than 80% of 1rm
10:00 to find 1RM snatch 
EMOM 20:00 
Evens 3 TnG power snatches 135-155 men 75-105 ladies
Odds 20-40 Double unders   
   


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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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