March 30, 2015 – 1RM Deadlift & “Blinding Sun”…

Independent Strength Work: Establish a 1RM DL Metcon: “Blinding Sun” 10-8-6-4-2 Deadlift...

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March 29, 2015 – 1RM Squat Clean & “Merit Badge”…

Independent Strength Work: Establish a 1RM Squat Clean Metcon:  “Merit Badge”  100 Double Unders (200 Single Unders) then, 21-15-9  Power Cleans (95/65) Abmat Sit Ups  Box Update: Please make sure you record your 1RM on all lifts this week. Those numbers will be used during the upcoming strength...

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March 28, 2015 – “Helen”…

Three Rounds For Time: 400M Run 21 Kettlebell Swings (53/35) 12 Pull-Ups * Compare to November 28, 2013 This is a Leaderboard WOD. Get some!

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March 27, 2015 – “Open WOD 15.5″…

For Time: 27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb.  F 65 lb. See scaled masters ,and teens info –...

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March 26, 2015 – 3×2 Front Squat & “Hammer Time”…

Strength: 3×2 Front Squat Metcon: “Hammer Time” 20-15-10-5 OHS (95/65)  HR pushups Box Update: Our masters comp is on 5/3. Email Fabiana if you can volunteer for any part of the day....

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March 25, 2015 – 3×2 Split Jerk & “Legless”…

Strength: 3×2 split jerk from the rack “Legless”  21-15-9 Wall Balls (20/14) Box Jumps (24/20)   * Box update: Reminder, our End of the Opens party is this Friday night.  WOD at 6PM followed by Potluck....

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March 24, 2015 – “Lady Liberty”…

21-18-15-9-6-3 Cal Row T2B Snatch...

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March 23, 2015 - ”Flashlight”…

Every Minute on the Minute for 10 Minutes 10 Back Squats (135/95) *Bar remains in the rack position during the “rest” * Less than 1 month – 5 reps OTM and from rack * 1-2 months – 8 reps OTM and from floor Post Weight and Successful Minutes to Comments. * Via Daybreak...

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March 22, 2015 – “Grace”…

30 Clean & Jerks for time (135/95) * 6 minute time cap * Scale appropriately to beat time cap * Compare to May 28, 2014

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March 21, 2015 – “Lake Champlain”…

40 Burpees Over the Bar 30 Pull Ups 20 Shoulder-to-Overhead (115/75) 10 Power Snatch (115/75)  500 meter row * Compare to May 10, 2014  * Via Champlain Valley CrossFit

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March 20,2015 - Open WOD 15.4…

AMRAP 8:3 handstand push-ups3 cleans (185/125)6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., following same pattern Post Reps to...

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March 19, 2015 - 3×3 Split Jerk & “Black Hole Sun”…

Strength: 3×3 Split Jerk (from the rack) Metcon: “Black Hole Sun” 40-30-20-10 Air Squats Sit...

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March 18, 2015 – “Clubber Lang”…

50 Burpees 100 Double Unders 50 Burpees * Compare to May 29,...

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“Four-leaf Clover”…

4 Rounds for Time: 10 Calorie Row 10 Clean & Jerks (135/95) 10 HSPUs 10 Deadlifts (135/95) 10 Kettlebell Swings (53/35) Happy St. Patrick’s...

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