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Wednesday, April 26th, 2017

Hey folks, just a reminder that CrossFit Games sponsor, Paleoethics (a Paleo-based supplement company) will be at the 4pm class today to give out samples of their products today.  Be there!

WOD:
Shoulder Press, 1-1-1-1-1
Push Press, 2-2-2-2-2
Jerk, 3-3-3-3-3

Tuesday, April 25th, 2017

Skill/Strength: Snatch, 3 x 3 @ 85%

WOD: Seven rounds for time:
21 Double-unders
7 Ring Dips
7 Toes to bar
7 Burpees

Monday, April 24th, 2017

Skill/Strength:Front Squat, 3 x 1 @ 90%

WOD:
Front Squat, 135/93
Sumo Deadlift, same
10-9-8-7-6-5-4-3-2-1 rep rounds for time.

Elodie!

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Sunday, April 23rd, 2017

REST DAY

Saturday, April 22nd, 2017

9am: Open Gym

10am: 4-person Team WOD
Complete as many rounds as possible in 20 minutes of:
500m Indian Run
150 Kettlebell Lunges
50 Kettlebell Snatches
200 Kettlebell Goblet Squats
100 Kettlebell Swings
For time.

Rx’d: 53/35
Scaled: 44/25

After running together as a team, only two people can be working at a time on kettlebell movements.
From the time of the first KB Lunge to the last KB Swing, kettlebells may not be set down, only passed to another team member.
Penalty for setting down or dropping kettlebell is 15 synchronized burpees as a team.

Friday, April 21st, 2017

Skill/Strength: Jerk, 1RM

WOD:
Complete as many reps as possible in 9 minutes of:
3 Handstand Pushups
3 Burpees
3 Handstand Pushups
6 Burpees
3 Handstand Pushups
9 Burpees
3 Handstand Pushups
12 Burpees, etc…

Thursday, April 20th, 2017

Skill/Strength:
Overhead Squats, 3 x 5 @ 75%
Or, 50 GHD Situps, NFT

WOD:
Wallballs, 20/14
Double-unders
50-40-30-20-10 rep rounds, for time.