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latest wod’s

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October 23, 2014

1. Clean
1 RM Power Clean

2. Squat
8×4 Back Squat, across

3. 21-15-9
Power Clean, 155/105
Bar Facing Burpees

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October 23, 2014

KIDS
WARM UP:
Row 500 M
SKILL:
Pull Up & Back Squat
SKILL WORK:
20 Seconds Bar Holds
5 Ring Row x3
WOD:
10.9.8.7.6.5.4.3.2.1
PU/BS
GAME:
Pizza Delivery
TEENS
See Adults
SKILL:

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October 23, 2014

1. Skills
Practice Handstand Walking for 10-15 minutes

2. “3 RFT”
10 Double Dumbbell Push Press, 50-60 pounds for men 40-45 for women
10 Box Jump, 40/30″ stack weights

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blue ash crossfit Events

10-25-14

Handstand Clinic

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10-26-14

Muscle Up Clinic

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10-09-14

Paleo 101 Discussion

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