or

6:00 AM Wednesday with Ryan

Deadlift 1-1-1-1-1-1-1

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CrossFit w/Kara Wednesday 5/26/10 @ 7am, 12:30pm & 6pm

Happy Wednesday!

3 Rds for time:
20 KB Clean & Press (24/16)
30 KB Swings (24/16)
40 OH Walking Lunges (45/25)
100m Sprint

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5:45 pm with Joel

Speed & Balance!

5 rounds for time
30 meter sprint
5 burpees
30 meter lunge walks
10 sit ups
15 OVH squat jumps (30/45)

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6:00 AM Tuesday with Ryan

40, 30, 20, 10 reps, for time:

KB Deck Squats
KB Snatch (half with each arm)
KB Swing

All exercises are 16kg/12kg. Capped at 25 minutes.

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Benchmark Monday

Elizabeth

21-15-9

Power Squat Clean (135/95)
Ring Dips



Compare times HERE

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9:30 am with Joel

30-20-10
KB swings(16/24)
MB slams(12/16)
Deck Squats
-50 double unders or 200 singles

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CrossFit w/Kara Saturday 5/22/10 @ 10:30am

50 Box jumps
40 KB Snatch (16kg/12kg) (20 ea arm)
30 Pull ups
20 MBC (20/14)
10 Toes to bar
20 MBC (20/14)
30 Pull ups
40 KB Snatch (16kg/12kg) (20 ea arm)
50 Box jumps

Capped at 25mins

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12:30 Lunch Club and 6pm with Joel

Fran summed up!

400 meter run
45 thrusters(95/65)
45 pull ups
400 meter run

Cash out=75 MB ovh reach sit ups

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6:00 AM Friday with Ryan

Shoulder Press 3-3-3

Then:
20 Shoulder-to-Overhead (155#/115#)
40 Burpees

Partition as needed.

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5:45 pm with Joel

Baseline on Steroids!

1000 meter row
50 thai squats
40 MB OVH reach sit ups
30 burpees
20 pull ups
1000 meter row

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