Warm up: 4 rounds
10 kettle bell deadlifts
10 kettle bell goblet squats
10 sit ups with a kettle bell
10 single kettle bell shoulder presses
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Buy-in: 4 x 8 ring rows (feet on box)
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Strength: bench press 10 - 8 - 6 -4 -2
*10 dumbbell shoulder presses after each set
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WOD: 3 RFT (rounds for time)
Run around building
30 kettle bell swings 55/35#
20 box jumps 24/20"
Warmup: Coaches Choice
Congrats! Megan and Brian
We are celebrating the marriage of two of our long time friends, athletes and coaches. Megan and Brian will be getting married on Sunday so we have cooked up a nice little WOD in their honor! Brian has promised to be at the gym on Saturday morning at 9 am to participate in the honorary workout. Please come show your support for the soon-to-be perfect Elm City CrossFit couple ~ Megan and Brian Lee! Everyone is welcome......
WOD: Megan & Brian
15 min AMRAP
Brian
B - 2 Rope Climbs
R - 18 DU's
I - 9 Power Cleans 135/95#
A - 1x400 meter run
N - 14 Box jumps 30/24"
Rest 10 minutes
10 Min AMRAP
Megan
M - 13 KBS 70/55#
E - 5 Pullups
G - 7 Deadlifts 225/135#
A - 1x200 meter row
N - 14 situps
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Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Fun! Everyone is welcome
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Only 1 class at 9 am
Happy 4th of July Everyone!
Warmup: 4 Rounds of
30 Second Plank Holds
20 Double Unders
10 KBS
5 Bench Presses
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Strength: Sumo Deadlift 8x3
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WOD: 5 Rounds of
1 min Max rep Thrusters 95/65#
1 min Max rep Box Jumps 30/24"
1 min Max rep HSPU's
2 minutes rest
