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Open WOD 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb. Don’t forget tomorrow is the first Friday night lights!!! Judges and Athletes please be there at 5:30 to warm up and be ready to go around 6:00pm!! Super pumped and excited to watch the old and new faces take on yet another CrossFit Open!! It’s going to be great!! There will be a little bonfire afterwards so if you want to bring a few cold beverages and some food it’s encouraged!! Cheers and Much LOVE!! Photo: Phil and Lu have rope climb for days!!
Thursday 12.3.15 WOD Deadlift 5-1-5-1-5-1 -then- 3 rounds: 30 Ab mat sit ups 30 Banded Good Mornings 30 sec Hollow Hold 30 sec Superman Hold in GHD 30 sec L-Sit Hold Photo: I can’t say enough about this person right here!! Callie and her husband Scott are amazing, kickass, radical humans. We love you guys!
MONDAY 11.16.15 “CrossFit Liftoff WOD” AMRAP 12 mins: 3 Snatches 6 Clean And Jerks 9 Chest 2 Bar Pull Ups 54 Double Unders Rxd 135/105 Scaled 95/65 Athletes that competed in our Project 51 competition I want you to do this WOD instead: 30 mins of light pace recovery Rowing, Running, or Airdyne 10-15 mins of stretching and foam rolling I just wanted to say thank you to ALL the athletes local and traveling, volunteers and judges for all of your hard work and sacrifice to make Peoject 51 an amazing day!! We are looking forward to next year. Bigger and better than ever!! Cheers!!! Photo: Victor Birdeyes is the 2015 Project 51 “Spirit of the Games Award winner!!!”
Monday 10.26.15 WOD Overhead Squat 3-3-2-2-1-1 -then- 3 rounds for time: 21 Deadlifts @ 225/155 15 Overhead Squats @ 115/75 9 Burpees Photo: Tegan after finishing a WOD last week. “Assume the position” we have all been there before and visit that place often. Big week ahead and looking forward to hitting it full speed ahead. Hope you all had a great weekend
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