or

12:30 w/Joel

4 rounds
20 broad jumps
30 pass throughs
40 push presses (45/30)
50 singles

25 min. cap

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CrossFit w/Kara Friday 7/23/10 @ 7am

AMRAP 10min

5 Deadlifts (275/185)
10 Pistol Squats
15 Double Unders

Nash 4 + 4DL @215#
Bill 4 @ 205#
Johnny 3 Rx
Linda 2 + 5DL @135#
Heather 3 @ 80#

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6:00AM Friday with Ryan

Handstand/HSPU Skill Work

AMRAP 10 min:
5 Deadlifts (275#/185#)
10 Pistols
15 Double-Unders

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5:45pm w/Joel

21-15-9 KB used (16/12)
KB clean ea. arm
1 arm KB swing ea. arm
-400 meter run w/ KB

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6:00AM Thursday with Ryan

5 rounds for time of:
7 Front Squats (135#/95#)
15 Box Jumps
200m Sprint
1 min. Rest

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6:45 Crossfit w/Jason

Every minute on the minute for 15 minutes:

5 Burpees
5 KB Swings (24kg/16kg)
5 Power Cleans (115/65lbs.)

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5:30 PM Wednesday W/ Jake

3 rounds for time
15 Push Press (135/95)
10 Romanian Deadlift (135/95)
15 Box Jumps

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6:00AM and 7:00AM Wednesday with Ryan

4 Rounds for time of:
400m Run
15 Parallette Passthroughs
30 KB Swings (20kg/12kg)

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6:00AM and 6:30PM Tuesday with Ryan

Reps of 10,9,8,7...1 for time of:
Clean and Jerk (135#/85#)
Floor Wipers (95/65#)

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5:45pm w/Joel

20 min. AMRAP
5 Deadlift (185/115)
5 burpees
Every other minute on that minute, there will be a 30 second handstand hold

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