Wednesday 28.12.16

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[caption id="attachment_4702" align="aligncenter" width="642"] 6:30am gift exchange :)[/caption] Warm-up: Pvc Pipe Warm-up Junk Yard Dog 30-50 Double unders or singles Strength: Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1)3 WOD: AMRAP 3: Buy-in: 75 Double-unders or Singles then.. 15 Deadlifts (Rx-185/125#)(Mod 1-155/105#)(Mod 2-115/75#) 15 Over-the-Bar Burpees Rest 3:00 AMRAP 3:…

Tuesday 20.12.16

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[caption id="attachment_4681" align="aligncenter" width="642"] Missing half the group. 12 Days of CrossFit from this past Saturday. Pretty sure we had at least 40 people[/caption] Warm-up: 800m Run ROMWOD Barbell Warm-up WOD: "The Chief" 5 Rounds: AMRAP 3: 3 Power Clean (135/95#)(95/65#)(75/55#) 6 Push-ups 9 Air Squats *Rest 1:00 after each…