Warmup: 12 minutes of
200 meter row
10 KB Lunge Steps
5 Heaving Snatch Balances
3 wall Walks
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Front Squat: 5x5 ~ Moderate Weight
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WOD: 9-7-5 of
Thrusters 155/105#
Ring Muscle Ups
***7 Minute Cap
Community WOD @ 9 am ~ ONLY 1 Class
Warmup: 3 Rounds of
10 box pushups
20 banded pull aparts
10 ring rows
20 jumping jacks
10 lunges
20 jump ropes (singles)
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Grand Opening - September 12, 2009 ~ Elm City CrossFit opened to "Chelsea"... There were only 5 athletes who completed the WOD Rx'ed that day! Wanna guess who they were?
WOD: "Chelsea"
OTM x 30 minutes of
5 Pullups
10 Pushups
15 Air Squats
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Endurance: Meet at ECC @ 6 am
10 Rounds for Time
400 meter run
10 Deadlifts 225/155#
500 meter row