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Tuesday 28 February Rebound chipper 50 air squats 40 Russian kb swings @32/24kg 30 abmat sit ups 20 HSPU 400m run And back!  Monday 27 February WOD 20 STOH @ 42.5/30kg 200m run STOH to be unbroken Break = 15 air squats   Wednesday 22 February
WOD WEDNESDAY 22 FEB 50-30-10 KB SNATCHES @ 24/16KG BOX JUMPS @ 24/20" TIME CAP = 16 MINS Tuesday 21 February WOD 1 mile run check in Then 3 Rounds 20 Deadlifts @ 80/55kg 12 HSPU / 20 Floor push ups  Monday 20 February WOD - European Masters Qualifier #1 5-10-15-20 Snatches @ 42.5/30kg Bar over burpees Time cap: 13 mins  Friday 17 February WOD 12 min AMRAP 15 toes to bar 25 Kb swings @ 32/24kg 200m run  Wednesday 15 February WHAT IS CROSSFIT?  Tuesday 14 February WOD TUESDAY 14 FEBRUARY 5 X 3 MIN ROUNDS 5 HANG CLEANS 5 FRONT RACK LUNGES 5 BAR OVER BURPEES RX = 60/42.5KG 1 MIN REST BETWEEN RDS  Monday 13 February "Karen" 150 wallballs for time Men = 20lbs / 10 foot Women = 16lbs / 9 foot  Friday 10 February HERO WOD - "BRADSHAW" 3 HSPU / 6 Floor pressups 6 Deadlifts @ 100/70kg 12 pullups 24 double unders 10 rounds for time U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.  |
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