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Friday 12/13

12 Days of Christmas! Our annual 12 days of Christmas food & warm clothing drive is here! Please bring any non perishable food items or any new warm clothing or blankets This workout is open to ANY one members and non members alike. Friends and fellow CrossFitters are welcome to come too 12 Days of Christmas 1 Deadlift 225/155 2 Burpees 3 Pull ups 4 Toes to Bar 5 Push Ups 6 Alt. DB Snatch 50/35# 7 Box Jumps 8 Lunges 9 Sit Ups 10 Air Squats 11 Wall Balls 20/14# 12 DB Hang clean & jerk 6/6 50/35#


This workout id done just like the song starting with 1 deadlift, then 2 Burpees, 1 deadlift, then 3 Pull Ups, 2 burpees, 1 deadlift ..and so on




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Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

Wednesday 3/03

Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

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