Monday

WOD

Lizzie*

Perform for time:

12, 9, 6, 3

Power Clean 185 lbs
Ring Dips

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*wod compliments of CrossFit Football.

Saturday

Team WOD

Actual workout will be determined by attendance numbers.

Don't be scared.

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Friday

WOD

Flak Jacket Friday.

As the name implies, we will be doing a WOD while wearing body armor, are you up to the challenge?

Thursday

WOD

7 Rounds for time:

5 Strict Pullups
7 Knees to Elbows
10 Overhead Squats (45#/22#)
12 Wallball Shots (20#/10)

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Wednesday

Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

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Tuesday

The evolution of man. 

WOD

42-30-18
Med-ball Cleans
Ring Dips

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Monday

This is why we CrossFit, 'nuff said.

WOD

Deadlift 5-5-5-5-5

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