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latest wod’s

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April 25, 2015

1. Strength
Jerk from rack - Build to a tough single

2. Conditioning
5 RFT:
10 HSPU
10 Ring dips
10 Push ups
300m Run

3. Midline
3x30 seconds L-Sit
3x12 Reverse hypers

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April 24, 2015

1. "Isabel"
30 snatches for time 135/95

2. Strength
2x10 OHS

3. Midline Accessory Work
3x20 weighted abmat sit-ups, feet anchored
3x20 weighted hip extensions

Competitors
4. Gymnastic Skills
10 sets of 2 unbroken muscle ups

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April 23, 2015

Rest Day - Open Gym

Free muscle-up clinic tonight, 5-7 pm!
All skill levels welcome!

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blue ash crossfit Events

05-09-15

Bod Poddy

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05-31-15

Yoga with Jamie

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05-24-15

Yoga with Jamie

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