WOD November 05, 2016 at 08:01PM

Sunday

10am Reloaded

11am CrossFit

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WOD November 04, 2016 at 08:01PM

Saturday

9am Reloaded. Beach At A1A

10am CrossFit

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WOD November 03, 2016 at 08:01PM

Friday

Free Friend Friday!

Metcon
With a partner, alternating at any point:
150 Wallballs
120 Butterfly Sit-ups
90 Air Squats
60 Burpees
30 Calories on Air Assault or Rower

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WOD November 02, 2016 at 08:01PM

Thursday
Strict Press (10-10-10-10)
50-55-60-65%
Deadlift (10-10-10-10)
50-55-60-65%
Superset with strict press sets

Metcon (Time)
4 Rounds For Time
500 m Row
21 Box Jumps 24/20
1 Rope Climb 15ft

photo cred: @garavsmurphy

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WOD November 01, 2016 at 08:01PM

Wednesday

Back Squat (10-10-10-10)
50-55-60-65%

GHD Situps (10-10-10-10)
Superset with squat sets

Metcon
10 Min AMRAP
As a complex:
4 Knees to Chest-4 Toe To Bar-4 Pullups
8 Front Squats 95/63
12 Pushups
Scale the Knee to Chest, Toe To Bar, Pullup complex to be completed without dropping from the pull up bar.

photo cred: @garavsmurphy

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