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WOD Blog
 | Sat, Jul 28 2018 |  |
 | Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| POINT IT UP CROSSFIT v 3.0 7/28/18 | WARM UP 7/28/18 |
POINT IT UP CROSSFIT v 3.0 7/28/18(Reps, Rx+, Rx2, Rx3) 6-4 min rounds In teams of 2-3 perform Synchronized Air Squats-20 reps Synchronized DB Alt Snatch-10 reps (50#/35#) Synchronized Burpees-8 reps Run-200 m then with time remaining in round AMRAP of Hang Clean* (First person off run may begin reps) REST 2 MINS after each round. IMPORTANT COACH TODD Keep track of each teams points per round on the roller whiteboard, to BOOST the competitive atmosphere. :) Ask one of the teammates to keep track of the reps and report to you. GOAL: Mystery!!!! 185#/125#-3 points 135#/95#-2 points 95#/65#-1 point Rx+: Sub 30 Air Squats, 18 70#/55#,12 Burpees, Sub Dball over shoulder 150#/100#-75#/50#-50/35# Rx: As written Rx2: 35#/20#, use 135/95-95/65-65/35 Rx3: Sub Russian KB Swing 35#/26# and no synchro just get work done each round. Dballs
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