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WOD Blog
 | Mon, Sep 7 2015 |  |
 | Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!! |
| Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
| Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| LABOR DAY METCON 9/7/15 | WARM UP 9/7/15 |
LABOR DAY METCON 9/7/15(Reps, Rx2) With a 25 min timer running In groups of 2 perform 5 rounds EACH of 7-Deadlifts 5- Hangpowercleans 3-Thrusters Run-800 m (together) with time remaining 2-4-6-8-10-12-14-16-18-20-22-24 etc. Wallball Burpee Instructions: Only one member may be moving at a time. Each athlete finishes 5 rounds of complex and runs 800m, tackle the WB, Burp couplet together when to switch. GOAL: Finish Barbell Complex, 800m run and get to 20's as a team Rx+: 165#/100# Sub Full Clean, 30#/10'-20#/9', 70#/53# Rx: 135#/95#, 20#/10'-14#/9', 53#/35# Rx2: 95#/65#, 14#/9'-10#/8', 35#/26, Sub Russian Swing
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