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Month: January 2013

Paleo Challenge: February 2013

Our first Paleo Challenge will begin on Monday, February 4th! Enjoy Superbowl Sunday, and then we will get down to business. The CrossFit Open begins March 6th, so this month long challenge will be a great lead in to it.   The challenge is simple; everyone is encouraged to stick to the Paleo Diet of …
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Rest/Make Up Day


Claire with the rope climb! Back Squat: 3×5   Complete 1 round every 3 minutes for a total of 5 rounds: 6 Hang Squat Clean Thrusters (135/95) 8 Burpee Over Box 10 KBS   Extra: Work on handstands Work on Skin the Cat   Omar getting his first bar muscle up!   Announcement: It has …
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A: Find a 1RM Bench Press B: Weighted Pull Up: 4×5   For Time: (12 min cap) 750m Row 21 HSPU 500m Row 15 HSPU 250m Row 9 HSPU   Extra: BB Roll Out: 3×5


  Hang Snatch (Squat): 10×1   8 min AMRAP: 5 Power Snatches (135/95) or 60%1RM 10 Wall Balls 20 Lateral Jumps Over The Bar   Extra: GHRs: 3×10


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