08/16/16: All The Squat Cleans
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UPCOMING EVENTS!
August 27th: Memorial WOD for Alicia (Rob Burns' Wife)
August 29th: Kettlebell Kitchen Food Tasting and Nutrition Q & A (4:30-7:30pm)
September 24th: Battle of the Sexes
October: Donut 5k
December 3rd: MisFit Toys Throwdown
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WOD:
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Boot Camp:
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Minutes 0-2: Complete 20 Burpees
Minutes 2-4: Complete 20 Burpees
Minutes 4-6: Complete 20 Burpees
Minutes 6-8: Complete 20 Burpees
Minutes 8-10: Complete 20 Burpees
*If you complete Burpees before time allowance, you do not need to wait. You can start next set immediately.
Rest 5 Minutes, Then:
AMRAP 5:
10 KB Swings (16/12kg)
5 Box Jumps (24/20")
Post results to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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Minutes 0-2: Complete 10 Squat Cleans (115/95#)
Minutes 2-4: Complete 8 Squat Cleans (135/105#)
Minutes 4-6: Complete 6 Squat Cleans (155/115#)
Minutes 6-8: Complete 4 Squat Cleans (185/125#)
Minutes 8-10: Complete 2 Squat Cleans (205/135#)
*If you complete cleans before time allowance, you do not need to wait. You can start next weight immediately.
Rest 5 Minutes, Then:
AMRAP 5:
10 KB Swings (1.5/1)
5 Box Jumps (30/24")
Post results to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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Minutes 0-2: Complete 10 Squat Cleans (155/115#)
Minutes 2-4: Complete 8 Squat Cleans (185/125#)
Minutes 4-6: Complete 6 Squat Cleans (205/135#)
Minutes 6-8: Complete 4 Squat Cleans (225/145#)
Minutes 8-10: Complete 2 Squat Cleans (255/155#)
*If you complete cleans before time allowance, you do not need to wait. You can start next weight immediately.
Rest 5 Minutes, Then:
AMRAP 5:
10 KB Swings (2/1.5)
5 Box Jumps (30/24")
Post results to comments!
Optional: EWOD/CoreWOD
