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latest wod’s

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January 26, 2015

WARM UP:
4 Rounds
10 MTN Climbers
5 Sit Up
10 Jumping Jax
5 Inch Warm
SKILL:
Deadlift
SKILL WORK:
5/3 Deadlift
30 Jumping Jx Between
WOD:
CrossFit Basketball
GAME:
Free Play

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January 26, 2015

1. Conditioning
100 Thrusters, 75/55
1000m Row

2. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10

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January 22, 2015

WARM UP:
Row row row your boats....
SKILL:
Dips
SKILL WORK:
5X3 Dips then 3 Sit Ups
WOD:
Toss med ball then chase
10 sit up
Toss med ball then chase
10 DB push press
GAME:
Make up a wod!

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blue ash crossfit Events

12-17-14

SFH at the gym....

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11-24-14

Giving Tree Cut-Off for Presents

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01-17-15

No Baby, Leave the Socks Ladies Only CrossFit Competition at CFBA!!!!

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