The winner is Rachel!
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Warmup5min AMRAC
16 Spider Lunges 8 Ring Rows Helen 3 Rounds Run 400M 21 Kettlebell Swing 55 / 45 12 Pullups Recovery Row 500 Meters 25 Box Steps Row 500 Meters 3x 1:00 Plank Hold
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Testing Testin 1 2 3........Can you see this? I'm working on hyperlinking.....but so far I've been unsuccessful! LOL! Ok so I wanted to share a recipe that has been a go-to since Katie and Zac introduced me to Paleo. This came from sarahfragoso.com/pecan-crusted-chicken/ It's so simple and smells amazing as it cooks. Only 5 ingredients! Give it a try!! Have any of you tried it? Do you have a go-to recipe to share? Share it in the comments! HS  Warmup
2 Rounds 20 Kettlebell Swing 6 Inch-worm Alpine 6 Rounds 45 seconds Kneeling Half Moon 45 seconds Bounding Steps 3 minute rest Recovery Run 800 Meters 10 Body Blasters Hey guys, We have three people ready to go for the beat the heat race. Usually we carry a log or do something to force us to work as a team. We are looking for at least one or two other members so that we can carry a wilderness stretcher this year. The race is Saturday morning at 9am starting at the zoo parking lot You can register here If you are signing up let Clint know. -C-  Warmup
15-12-9 Goblet Squat Hip Extensions Death by 1 Pistol 1n the first minute 2 pistols in the second minute 3 pistols in the third minute continue going up by 1 rep every minute on the minute until you cannot get the given reps done in the given minutes Recovery 3 Rounds 35 Air Squats 25 Push Ups 15 Pull Ups  On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae. Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus. Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members. Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline. Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members. Dallas 5 5 minutes of: Burpees 1 minute rest Then, 5 minutes of: 7 Deadlift, 155 lb. 7 Box Jumps, 24-in. box 1 minute rest Then, 5 minutes of: Turkish Get-up, 40-lb. dumbbell 1 minute rest Then, 5 minutes of: 7 Snatch, 75 lb. 7 Pushups 1 minute rest Then, 5 minutes of: Row (calories) Recovery 4 Rounds 400 Meter Run 15 Burpees Warmup
6min AMRAC 5 Box Jumps 8 Clean High Pull Just One Move 30 Cleans @ 60% max Recovery 5 Rounds 10 Air Squats 10 Push Ups 10 Back Extensions 10 GHD Sit Ups 8/20
Just One Move 30 Cleans @ 60% max 8/21 CrossFit Hero: Dallas 5 5 minutes of: Burpees 1 minute rest Then, 5 minutes of: 7 Deadlift, 155 lb. 7 Box Jumps, 24-in. box 1 minute rest Then, 5 minutes of: Turkish Get-up, 40-lb. dumbbell 1 minute rest Then, 5 minutes of: 7 Snatch, 75 lb. 7 Pushups 1 minute rest Then, 5 minutes of: Row(calories) 8/22 Death by 1 Pistol 1n the first minute 2 Pistols in the second minute 3 Pistols in the third minute continue going up by 1 rep every minute on the minute until you cannot get the given reps done in the given minutes 8/23 Alpine 6 Rounds 45 seconds Kneeling Half Moon 45 seconds Bounding Steps 3 minute rest 8/24 Helen 3 Rounds Bounding Steps 400M 21 Kettlebell Swing 55 / 45 12 Pullups 8/25 1 Rep Max Find Your Max Overhead Squat at least 7 reps over 90% then max ski jumpers in 2 minutes 8/26 CrossFit Hero Luce "Luce" Wearing a 20 pound vest, three rounds for time of: 1K Run 10 Muscle Up 100 Air Squats Warmup18-13-8
Band Face Pulls Band Adducted External Rotation Russian Kettlebell Challenge 10 minutes max reps KB Snatch 55 / 45# You cannot set the KB down Recovery Run/Walk 800 Meters 10 Turkish Get Ups (each side) Hey Guys, We received a thank you from the Moore Family for our fund raising earlier this year. I just wanted to make sure that you all had a chance to see it. -C-  |
