06/20/16: Clean and Jerks and 21-15-9

/ CrossFit Revelation/

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July 9th:  9:00am:  Hero WOD for Dianne Mullin's nephew, Gunnery Sergeant Thomas Sullivan, who was killed while serving his country and saving lives during the attack on the Naval Reserve Center in Chattanooga, TN, on July 16, 2015.  Click here to learn more about the WOD, "Tommy".

July 9th:  11:30am:  CFR Beer Mile!  Following the "Tommy" WOD, we will be doing our 2nd Annual CFR Beer Mile!  Sign up at the gym...there are RX, Scaled and Team Divisions, so anyone can participate!  This was super fun last year and we're looking forward to another good time.  $30/person gets you a t-shirt and your beers!

Summer Deal for College Students:  Welcome home for the summer!  We're offering our college students the same deal as previous years:  $250 for Unlimited Training while you're home...call, email or stop by the gym to sign up/get started!

Kettlebell Kitchen Meal Delivery:  The complete menu, along with ingredient lists and nutrition facts can be found here on their website.  Ordering instructions and FAQs can be found here.

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WOD:

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Boot Camp:

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A.)  AMRAP 20:

Row 300 M

10 Push Ups

30 Doubles/ 90 singles

B.)  WOD:

Run 800 M

21 Med Ball Cleans (30/20#)

21 Burpees

Run 400 M

15 Med Ball Cleans (30/20#)

15 Burpees

Run 200 M

9 Med Ball Cleans (30/20#)

9 Burpees

 

Post results to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Clean and Jerk:  20 Minutes to Build to a Max

B.)  WOD:

Run 800 M

21 Hang Power Cleans (135/95#)

21 Bar Facing Burpees

Run 400 M

15 Hang Power Cleans (135/95#)

15 Bar Facing Burpees

Run 200 M

9 Hang Power Cleans (135/95#)

9 Bar Facing Burpees

 

Post results to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) Clean and Jerk:  20 Minutes to Build to a Max

B.)  WOD:

Run 200 M

9 Hang Power Cleans (Bodyweight)

9 Bar Facing Burpees

Run 200 M

6 Hang Power Cleans (Bodyweight)

6 Bar Facing Burpees

Run 200 M

3 Hang Power Cleans (Bodyweight)

3 Bar Facing Burpees

 

Post results to comments!

Optional: EWOD/CoreWOD