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latest wod’s

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January 11, 2019

1. "Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

2. Jerk - On the Minute x 10:
1 Push Jerk + 1 Split Jerk

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January 9, 2019

1. Overhead Squat 3x5

2. "Dead Arm"
AMRAP 12:
5 Strict HSPU/Push Press (95/65)
10 OH Squats (95/65)
15 Deadlifts (95/65)

3. 3 Giant Sets:
8 Bench Press
Max Strict Chest to Bar Pull-ups
20 Weighted Sit-ups
Rest 2 Minutes

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January 8, 2019

1. 3 Rounds:
100’ HS Walk/10 Walk walks
200’ Yoke Carry (300/200)/Sand bag Carry
300' Farmers Carry (70's/53's)
25 minute cap

2. "Dopamine"
5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Cal Bike

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blue ash crossfit Events

11-23-17

Thanksgiving WOD

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11-17-17

First Competitor's Class

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09-02-17

CFBA End of Summer Pool Party

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