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31
Thursday

02.01.13 – Friday – Negativity Bias

Foundation Squat Clean Thruster 15 min to find 1rm WOD For Load and Time: 5 Front squats 25 Pullups 4 Front squats 20 Pullups 3 Front squats 15 Pulups 2 Front squats 10 Pullups 1 Front squat 5 Pullups Cap: 12 minutes [youtube http://www.youtube.com/watch?v=QC9_VE75gEg] Competition can be a good thing. Competition can drive us to…

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30
Wednesday

01.31.13 – Thursday – Warrior Dash Weekend

Foundation Rack Jerk 1 – 1 – 1 – 1 WOD 15 minute AMRAP: 5 Push presses (50% of heaviest rack jerk) 10 pullups 15 box jumps (24″/20″) This weekend is the Warrior Dash. This affects everyone — not just those who are participating. Here are the specifics: There will be no class on Saturday. If…

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28
Monday

01.29.13 – Tuesday – Handstands!

Foundation Ring Pullups 3 sets of max reps (strict) WOD “Diane” 21-15-9: Deadlift (225/135) Handstand Pushups Compare to 09.11.12 Handstands can be scary. What if you fall? What if you hurt yourself? What if your shirt comes down over your face and pins your arms up over your head and you’re stuck in a handstand…

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27
Sunday

01.28.13 – Monday – Paleo Recipes

Foundation Zercher Squat 7 sets of 2 WOD 7 minute AMRAP: burpees [youtube http://www.youtube.com/watch?v=569QgwLcWKo] Thanks to everyone who came out to the beach on Saturday for our Beach WOD and Paleo Potluck. The WOD was tough and the food was tasty — success! Here are some of the recipes for the dishes that folks brought…

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23
Wednesday

01.24.12 – Thursday – Partnership

Foundation Weighted Pullups 3 – 3 – 3 – 3 – 3 WOD 5 Rounds for Time: Run 400m 20 burpees 15 bent rows (115/75) [youtube http://www.youtube.com/watch?v=uCTZOS3C-Vs] We’ve now officially started a partnership with our sister gym in St Petersburg, CrossFit 9. The two gyms will pool resources and coordinate programs so that, by cooperating,…

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20
Sunday

01.21.13 – Monday – Beach WOD Info

Foundation Strict Pullups / Chinups 3 sets of max reps WOD 7 Rounds for Time: 12 Thrusters (75/55) 9 Toes-to-bar Run 200m with ball (20/14) As you’ll see on the announcements board, we have a Beach WOD coming up this weekend! Here’s the low-down: Who: Anyone and everyone! What: Beach WOD and Paleo Potluck. We’ll…

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18
Friday

01.19.13 – Saturday – Fun and Games!

Foundation Press 15 min to find 1rm Team WOD In teams of 2: For Time: 100 pullups (alternating) 400m med ball relay 100 KB swings (alternating) 400m forward/backward run 20 burpees During the WOD, you may not walk forward. You may skip, hop, jog, crawl, walk backwards, or move in any other way you choose…

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Today’s WOD

12.11.17
Foundation

Test-in

20min to establish 1RM Thruster (from rack)

WOD

Test-in

20min AMRAP

Max Thrusters 135/95

EMOM perform 3 Burpees

Rx+ 5 Burpees

Int: 115/75
Sc: 95/65

Record Total Thrusters performed.

First minute is all thrusters

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