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8.25.15

#tacotuesday Warm Up: 400m Run ———— 10 DL 10 Thrusters 10 Russian KB Swings 12 Hollow Rocks x3 Strength: 3 Pause Front Squats (3sec at bottom) 9 Jumping Gob. Squats x7 METCON: 400m Run 20 DL (205/135) 400m Run 15 DL 400m Run 10 DL 

4.26.15

#wodwednesdays Warm Up: 10 Hang Power Cleans :30s Hollow Rock Bar Hang 10 Strict Press 30 Double Unders 10 Push Ups x3 Strength: 3 Strict Press 10 Alt. DB Snatch x7 METCON: 10,9,8,7,6,5,4,3,2,1 Bar Facing Burpees 1,2,3,4,5,6,7,8,9,10 Power Cleans (115/75)

8.27.15

#thirstythursdays Warm Up: 4min Double Unders or Tripple Unders ————————————– 10 Trusters 10 PVC Pass Throughs 8 KB Swings with pause @ Top 8 Leg Swings/Side 6 Muscle Cleans 60 Banded Arm Stretch x2 Strength: 1 Power Clean 2 Hang Power Clean 1 Hang Squat Clean x6 METCON: 14mi AMRAP- 30 Double Unders 20 KB …

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8.28.15

#fundayfriday Warm Up: 400m Run ——— 3 Wall Walks 8 Hip Raises w/Bar 8 Supermen 8 Good Mornings 3 Bear Complex x3 Strength: 20 Rep Max Back Squat (+5-10 lbs. from last week) METCON: :30s On/:30s Off MAX S2OH (115/75) MAX Thrusters MAX Deadlift x5 Tags: crossfit crossfit montrose crossfit midtown houston crossfit crossfit midtown …

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9.1.15

#tastytuesdays Warm Up: 400m Run ————- 8/side Single Leg DL w/KB 10 Russian KB Swings 8 Gob Squats 10 Box Jumps x3 Strength: EOM- 3 DL (75%-85%) 11 Russian KB Swings (70/53) x8 METCON: 21 DL (95/65) 15 Box Jumps (24/20) 9 OH Squats x4   Tags: cr crossfit power clean burpee

9.3.15

#thoroughbredthursdays Warm Up: Coach’s Choice Skills: Rope Climbs Turkish Get Ups METCON: 12min AMRAP- 1 Rope Climb 2 Pistols 3 HSPU 4 HVY Turkish Get Ups  

9.4.15

#fridaze Warm Up: 40 Jumping Jacks ——————– 8 Russian KB Swings 5 Broad Jumps 8 SDHP 5 SAP Push Ups 8 Gob Squats x3 ——————– :30s Dynamic Leg Swings /side 1min Squat Test Strength: 20RM Back Squat +/- 5lbs. Warm Heavier!!! METCON: 1min Burpees 1min KB Swings (44/35) 1min Burpees 2min KB Swings (53/44) 1min …

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9.5.15

 #gymandjuice Warm Up: 100 Singles 20 Air Suats 20 Power Cleans (45/35) 20 Back Squats 20 Lunges 20 Kipping Swings :20s Wall Sit w/tuck 100 Singles ——————— Stretch Skill: SANDBAGS!!!!! METCON; SANDBAG GLORY (partner WOD) 800m Run “w/ Sandbag” 70 Lunges “” 50 Push Ups 40 Cleans “” 30 Pull Ups 20 Back Squats “” …

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