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Workout 8-1RMUPower cleans 185/125HSPU150 run after each if it’s too cold to run, do 200/150 row Happy birthday Roman! Staging notes Cleans in lines, if ...

Workout4 rounds for time25 wallballs25 burpees Supplemental3 sets15 dumbbell curls15 dumbbell strict press Staging notes: burpees 8 feet behind wallball spots (no poles today)

Class find a new 1rm squat clean then 20 cleans for time at 80% (any style)

Happy birthday Marcus!This is his version of a “CrossFit Triathlon”55:00 cap Leg 1:3 rounds of2 rope climbs25 burpees50 lunges, forward, alternating500/450m row after each round ...

Workout Every 2:00 for 8 rounds5 sandbag cleans 100/7015 situps25m farmer’s carry red/green

Happy Birthday Kaleb! Workout4 rounds10 power clean and jerks (115/75,135/95,155/105, 185/125)26 box jump overs 24/2092 double unders If you are not born in October, you ...

Workout “Diane”21-15-9DeadliftsHSPU

Happy Birthday Kyle! Workout4 rounds8/6 RMU20 db snatches 50/3515/10 cal bike rest 2:004 rounds10 t2b10 db thrusters 2×50/3515/12 cal row

Welcome to Hell Week! Workout “Nancy”5 rounds400m run15 OHS 95/65

Workout 40:00 AMRAP–1 person rows, 1 person works, switch whenever score is cals row+rounds and reps 100 stepups 20 inches–load like you will for chad50 ...