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21 - 15 - 9 Dumbbell Split Jerk Horizontal Box Jumps at the beginning of each round 30 second L-Sit Recovery: Do Each for 3 minutes straight, 1 minute rest in between each of: Jump Rope Weighted Sit Ups Weighted Lunges Dumbell Thrusters 
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Hey everyone,
Quick reminder that next week is the start of the 2019 CrossFit Open. You can sign up at Games.CrossFit.com. These workouts will be done as the Workout Of the Day every Friday . The person with the highest score will be the MVP Locker holder for that week. Anyone that officially signs up will be on the team. CrossFit doesn't send out shirts, so we will design them and sell them for cost to the team. If you are not on the team you can't get a t-shirt. If you have problems signing up let me know. -C-  Hey guys,
Dixie has rented the gym and is organizing a regular badminton session here at the gym on Saturdays from 2 - 5pm each week. The first time you play is free, there are dues to cover equipment and rent the space, so come down and see if you like it. They don't have specific loaner gear, but you can borrow a racket from someone who isn't playing in order to give it a try. -C- 10 - 1 Strict Toes to Bar Bottom Up Press each hand Recovery: Squat Hold x2 Minutes w/Barbell 3 Rounds 10 Burpees 15 Sit Ups 20 Air Squats    Hey everyone,
I wanted to follow up and let everyone know that Tag Team Championship Fight Gone Bad had over 26 teams / individuals that donated. We will be sending The Habitat for Humanity Re-Store a check for $575.00, to help them after the fire in their building. Thank you so much for helping us reach out to the community. Thanks to everyone who donated ideas of those in need. This is something that I would like to keep doing going forward. -C-  Death by Back Squat @ 55% of Max do one back squat on the first minute 2 on the second minute 3 on the third minute continue until you can’t get the given reps don in the given minute Recovery: 21-15-9 Deadlifts Burpees  U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.  "Rahoi"
Complete as many rounds as possible in 12 minutes of: 24 inch Box Jumps, 12 reps 95 pound Thruster, 6 reps 6 Bar Facing Burpee Men’s: 7+12 Blood Women’s: 7+21 Jen Recovery: 3 Rounds 15 Lunges (each leg) 30 Double Unders (60 singles)  Alpine 45 seconds max Hang Snatch @ 55% 45 seconds max Land Mines Twist @ 25% max snatch 3 minute rest Recovery: 2 Rounds 4 minute Burpees 16 Kettle Bell Swings  "Tabata This!" Tabata Row Rest 1 minute Tabata Air Squats Rest 1 minute Tabata Pullups Rest 1 minute Tabata Pushups Rest 1 minute Tabata Situps The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories". compare to Jan 16th, 2018 Men’s: 69 Tate Women’s: 61 Patty Trainer: 64 Kelia Recovery: 3 Rounds 12 Front Squats w/barbell 10 Pullups 8 Push Press Finish w/400 Meter Run  |
