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Workout Of The Day

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11.20.17
Strength:
Thruster, 3-2-1-1-1
-
WOD:
“Fran”
21-15-9 reps for time:
Thruster, 95/65lbs
Pullups
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-
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#burgenerwarmup #olympiclifting #olympicweightlifting #oly #clean #squatclean #thrusters #cluster #barbell #coaching #wod #benchmark #benchmarkwod #hwpo #fitness #crossfit #newspecies #newspeciescrossfit #royaloak #michigan
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11 hours ago  ·  

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Tribe!

Thanksgiving day we will be running our annual Turkey Trevor Hero WOD.

Class times are 8am, 9am and Noon!

Black Friday we will reopen at 8am and have classes as normal the rest of the day. There will be no 530 or 630am classes.

Happy holidays Tribe!
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23 hours ago  ·  

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11
20
2017

WOD 11.20.17

Strength:

Thruster, 3-2-1-1-1

WOD:

“Fran”

21-15-9 reps for time:

Thruster, 95/65lbs

Pullups

Post loads and times to beyond the whiteboard.

****

11
19
2017

11.19.17

Buyin/cashout:

Tabata dead bugs, (opposite arm/opposite leg)

WOD:

In teams of 2:

2 , 4 minute rounds for calories and reps at each station, switching every 2 minutes:

Station 1:

Assault bike

&

Burpees

Station 2:

Ski erg

&

Sled push, +90/55lbs (every 5 yards is a rep)

Station 3:

Cal Row

&

4, 5m shuttle

8 Rotational medball slams, 30/20lbs

Post totals per stations to beyond the whiteboard.

****