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  • 21JAN

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    Open Gym & CrossFit Kids

    Open Gym & CrossFit Kids

    10:00am to 12:00pm Open Gym with Coach Remi   Suggested WOD CrossFit Games Open Teaser WOD “18.0” 21-15-9 Alternating Dumbbell Snatch (50/35)(35/20) Lateral Burpees over Dumbbell Movement standards: Both heads of the dumbbell must touch the floor. Athletes will only be allowed to switch hands on the way down, after the dumbbell has passed beneath

  • 20JAN

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    Penalty

    Penalty

    Partner WOD Penalty 100 Double Unders Share as desired without penalty. 100 OHS (95/65) 10 Pull-up penalty before each transition between partners. 100 KBS (53/35)  10 Toes to Bar penalty before each transition between partners. 100 Wallballs (20/14) 10 Burpee over Barbell penalty before each transition between partners. 100 Double Unders Share as desired without penalty.

  • 19JAN

    32 Comments

    DT

    DT

    Strength/Prep Hang Power Clean 12 minutes to build to a Heavy Set of 2.   Hero WOD “DT” 5 Rounds (155/105) 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   After Party Conditioning 2 Rounds Minute 1:  Row or Bike for Calories Minute 2:  Max Burpees Minute 3:  Recover   Pictured Here:  Kristina!    

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