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6/9/2017

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Partner WOD!
One partner works while the other rests. Complete this chipper:

400m Run w/ 1 med ball (both partners at the same time, P1 carries the ball)
100 Wall Balls (20/14)
100 Toes to Bar
100 Hang Power Snatches (95/65)
100 Pull Ups
400m Run w/1 med ball (both partners at the same time, P2 carries the ball)

Scaled movements
Wall Balls: (14/10)
TTB: Hanging Knee Raises
HPS: (55/35)
Pull Ups: Ring Rows
Burpee Pull Ups: Burpee Pull as high as possibles

6/8/2017

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Strength
Press
1-8 @ 65%
1-6 @ 75%
2-4 @ 85%
1-4 @ 90%

Workout
5 – 4 – 3 – 2 – 1
Squat Cleans (135/95)
50 – 40 – 30 – 20 – 10
Double unders


New Cityzen WOD

Extended Power Clean Review

Press
3 x 3 *if time allows


Workout

10 – 8 – 6 – 4 – 2
Power Cleans (75/55)
100 – 80 – 60 – 40 – 20
Single unders

6/7/2017

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Strength
Back squat
1-8 @ 65%
1 -6 @ 75%
2-4 @ 85%
1-4 @ 90%


Workout

12 Min AMRAP
10 Russian KBS (70/53)
1++ Box Jumps (30/24)

**When you reach the round of 10 box jumps, keep the reps at 10 swing/10 jumps for the remainder of the time.

New Cityzen WOD
Back Squat
5-5-5-5-5 *increase weight slowly each round

12 Min AMRAP
10 Russian KBS (35/26)
1++ Box Jumps (<=20")
**When you reach the round of 10 box jumps, keep the reps at 10 swing/10 jumps for the remainder of the time.

6/4/2017

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“J.T.”

21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-up

**In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.

He is survived by his father, John; mother, Carrie; and wife, Erin.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

“JT” was CrossFit’s very first hero WOD.

6/3/2017

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Strength
Push jerk
3-3-3-3-3

Workout
Kettlebell Complex (53/35)

12 Min AMRAP (all performed single hand, single bell)
1++ Swing, 1++ Clean, 1++ Jerk (R)*
1++ Swing, 1++ Clean, 1++ Jerk (L)*

*For a round to be complete, all movements must be performed without setting the bell down. Bell may be put down when switching arms.