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July 16, 2018

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CrossFit Black Box - CrossFitWeightliftingBack Squat (5-5-5-5 @ 75% of 1RM)MetconMetcon (Time)3 Rounds for time: 60 Double Unders 40 Abmat Sit-ups 20 Box Step Overs, 24/20"CompetitorMetcon (No Measure)4 sets: Max effort strict pull-ups 30-45 sec Handstand Hold on wall Rest 3-4 min between setsMetcon (AMRAP - Reps)AMRAP 2min: 20/17 cal…

Team WOD

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CrossFit Black Box - CrossFitMetconMetcon (Time)In Teams of 3: 21-15-9 Calorie Row Box Jumps, 24/20" Kettlebell Swings, 53/35 *400m Run together after each round Each partner performs all 3 movements each round, when all 3 teammates are done they run togetherCompetitorMetcon (No Measure)Pause Split Jerks 3-3-3-3-3 Pause in the dip…

July 10, 2018

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CrossFit Black Box - CrossFitWeightliftingBack Squat (20 Min to find a 1RM)MetconMetcon (Time)21-18-15-12-9-6-3 Burpees *50ft Walking Lunge Steps before each setCompetitor30 Minute Row (Distance)30 Minute Row for Meters**Test to measure longer aerobic capacity, pacing and mental strength in longer events

July 6, 2018

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CrossFit Black Box - CrossFitMetconMetcon (Time)For time: 15 Shoulder to Overhead, 165/115 20 Bar-Facing Burpees 25 Wall Balls, 20/14 10 Shoulder to Overhead, 165/115 15 Bar-Facing Burpees 20 Wall Balls, 20/14 5 Shoulder to Overhead, 165/115 10 Bar-Facing Burpees 15 Wall Balls, 20/14CompetitorMetcon (No Measure)4 Rounds AMRAP 2:00 400m Run…

July 5th, 2018

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CrossFit Black Box - CrossFitMetconMetcon (Time)For time: 3mile Assault Bike 2k row 1k RunCompetitorMetcon (No Measure)**Only if you were not here for The Seven on Wednesday** 5 sets 3 Strict Pull-ups (weighted if possible) 5 Strict Pull-ups 7 Kipping Pull-ups Rest 2:00 *Attempt to do all unbroken with dumbbell between…

July 4th, 2018

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CrossFit Black Box - CrossFitMetconThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn…

July 3, 2018

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CrossFit Black Box - CrossFitWeightliftingBack Squat (2-2-2-2-2-2 @ 80+%)MetconMetcon (AMRAP - Rounds and Reps)Every 2min for as long as possible (16:00 cap): 6 Burpee Box Jump On-and-overs, 24/20" 8 Hang Power Snatches, 95/65 10 Thrusters, 95/65 *Post completed rounds + extra reps in non-completed round.CompetitorMetcon (Weight)5 Sets 5 Power Cleans…

July 2, 2018

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CrossFit Black Box - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 28min: 7 Power Cleans 205/135 1 Muscle-up 90 Double UndersCompetitorMetcon (No Measure)4 x 800m Run 1:1 work:rest ratio *Ensure that intervals are fast, but as close as possible to the same times across all 4AccessoryMetcon (No Measure)Light weight Cuban…