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Mike I

Monday January 23

January 23, 2017

Complete as many reps as possible in 15 minutes of: 60 Calorie Row 50 Box Jump Overs (24/20) 40 Burpee over the bar 30 Overhead Squats (135/95) 20 Bar Muscle Ups

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Jimmy D

Sunday January 22

January 22, 2017

Part 1 Clean 3-3-3-3-3-3-3 Part 2 21 Deadlifts (225/155) Run 400 meters 18 Deadlifts Run 400 meters 15 Deadlifts Run 400 meters 12 Deadlifts Run 400 meters

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Chris W

Saturday January 21

January 21, 2017

Complete as many rounds as possible in 20 minutes of: Partner 1 Rows 30/24 Calories Partner 2 completes AMRAP of 10 Wall Balls + 5 Burpees until Partner 1 finishes their Row

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Bryan M

Friday January 20

January 20, 2017

For time: 30 Russian KB Swings (32kg/24kg) 30 Pushups 3 Rope Climbs 20 Russian KB Swings 20 Pushups 2 Rope Climbs 10 Russian KB Swings 10 Pushups 1 Rope Climb 20 KB Swings 20 Pushups 2 Rope Climbs 30 Russian KB Swings 30 Pushups 3 Rope Climbs

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Nicolette

Thursday January 19

January 19, 2017

Part 1 Front Squat Build to a 1 rep max in 15 minutes Part 2 For time: Run 800 meters 80 Thrusters (95/65) Run 800 meters

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Brittany

Wednesday January 18

January 18, 2017

CrossFit Games Open: Workouts 15.1 & 15.1a AMRAP in 9 minutes: 15 Toes to Bar 10 Deadlifts (115/75) 5 Snatches (115/75) + In 6 minutes: Find your 1RM Clean & Jerk

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Newest member of the Coaching Staff on their way!

Tuesday January 17

January 17, 2017

Part 1 Row 500 meters as fast as possible Part 2 2-4-6-8-10-8-6-4-2 reps for time: Strict Chest to Bar Chinups (supinated grip) Strict Ring Dips Sandbag Squats - Bear Hug hold (200/150)

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