March 1, 2015 – “The Animal”…

150 Kettlebell Swings for time. Men: 70 lb Kettlebell Women: 53 lb Kettlebell * Compare to May 22, 2014 * WOD via CFNE

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February 28, 2015 – “Rowing is for Lovers”…

Teams of two complete 7500 M row (switch off every 250M), while partner completes: 7 burpees, 20 dubs, 10 situps, 30 airsquats, 10 empty bar thrusters (teams of 3: 11,250M. One person rows while two complete the rounds) ***via CF Resilience

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february 27, 2015 – “Open WOD 15.1″…

http://games.crossfit.com/workouts/the-open

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february 26, 2015 – “The Chief”…

AMRAP 3 minutes of: • 3 Power cleans (135/95) • 6 Push-ups • 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Post completed rounds for each 3 minutes. Add all rounds for total. Only full rounds count. * Compare to September 11,...

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february 25, 2015 – 2×3 Back Squat & “Oxygen Thief”…

2×3 Back Squat 21-15-9 Med Ball Clean (20/14) T2B Box Update: The CrossFit Open is just two days away, there’s still time to sign up.  www.games.crossfit.com

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February 24, 2015 – “Beef Jerky Time”…

As Far as Possible In 25 min of: 1 Power Clean and Jerk (135/95) 1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats) 2 Power Clean and Jerks 1 Round of Cindy 3 Power Clean and Jerks 1 Round of Cindy etc….Continue until you have done 10 Power Clean and jerks and then finish with 1 Round of Cindy. IF YOU COMPLETE THE 10 POWER CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU...

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february 23, 2015 – 2×3 Snatch & “Manic Monday”…

Strength: 2×3 Snatch Metcon: “Manic Monday” 3 Rounds for time: 10 Power Snatch (95/65) 10 Burpees —————————————————————————————————————&

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february 22, 2015 – “22 WOD to end Veteran Suicide”…

Our hope is to make this an annual event to stop the madness of 22 veterans taking their own life every day. Please invite everyone that loves to work out and get our WOD on. The WOD is: LP22 Reps of: Lunges Kettlebell Swings Air Squats Shoulder to Overhead Dead Lift Clean Situp Pullup Calorie Row KB Snatch Med Ball Clean Knees to Elbows Ball Slams Double...

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February 21, 2015 – “Knockout”…

3 Rounds For Time: 15 OHS (135/95) 30 Situps 15 KBS (70/53)

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February 20, 2015 – 2×4 Back Squat & 2K Row..

Strength: 2×4 Back Squat Metcon: 2K Row * Leaderboard WOD

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February 19, 2015 – “Mary”…

As many rounds as possible in 20 minutes: 5 Handstand Push Ups 10 Single-Legged Sqauts 15 Pull Ups Mary is one of the CrossFit benchmark “Girl” WODs (because of the name, not because they are designed for women). The workout first appeared on the site 30 October 2004, but did not appear as a named workout until 19 January 2005.

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February 18, 2015 – “Three Position Snatch”…

Perform 7 sets of 1 reps increasing the weight each set. The three positions are: 1 – Floor 2 – Hang 3 – Hi-hang (pockets) (Without letting go of the bar, perform a Snatch, Hang Snatch & High Hang Snatch in succession.)

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february 17, 2015 – “Scorpion Bowl”…

7 Rounds of: 7 Thrusters (135/95) 7 Burpees * Compare to July 17, 2014 * Courtesy CFNE

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January 15, 2015 – Class is cancelled tomorrow…

Please check the Sobo FB Page for a possible open gym (once the lot is plowed).

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