3 January 18

Andrea f kettlebell swing
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Class Schedule & Event Updates: CrossFit WOD’s now on Tu / Th @ 6AM, Saturday’s @ 8AM | Sunday (11/7) – 930AM Trial WOD & 11AM Whole30 Initial Meeting!

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Rory in Ireland: Episode 4 (Video)
 
71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage
 
All Purpose Stir Fry Sauce
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WOD

 

LI Strength:

Strict Press 4×8 reps
Pull Up Practice
 

LI Conditioning:

AMRAP 10 minutes:
6 Ring Rows
8 Dumbbell Push Press
10 Kettlebell Deadlift
12 Box Step Ups
 

LII Strength:

Strict Press 4×8 reps
Fat Gripz Pull Ups x 3-5 reps
 

LII Conditioning:

AMRAP 10 minutes:
5 Shoulder to Overhead
10 Deadlifts
10 Box Jumps
 
Rx: M – 115# | F – 75#
 

Category: WOD

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