You need this

by carney on July 26, 2015

Robby repping muscle-ups during the 0530 WOD class.

Robby repping muscle-ups during the 0530 WOD class.

WOD 26 July 2015

For max load:
Back squats, 5-5-5-5-5 reps

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The long pull

by carney on July 25, 2015

Terra and Matt rowing during the 0530 WOD class.

Terra and Matt rowing during the 0530 WOD class.

WOD 25 July 2015

“Moore”
Complete as many rounds in 20 minutes:
1 rope ascent, 15 ft
Run 400 m
Handstand push-ups, max reps

Post number of handstand push-ups completed for each round to comments

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Getting it done

by carney on July 24, 2015

Andy pulling deadlifts during the 1700 WOD class.

Andy pulling deadlifts during the 1700 WOD class.

WOD 24 July 2015

For time:
15 right hand Turkish get-ups, 32 kg kettlebell
30 toes to bar
15 left hand Turkish get-ups, 32 kg kettlebell
30 toes to bar

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Sumo you some

by carney on July 23, 2015

Daniel going sumo on deadlifts during the 1700 WOD class.

Daniel going sumo on deadlifts during the 1700 WOD class.

WOD 23 July 2015

Five rounds for max reps:
Deadlift, 125% body weight
Handstand push-ups (strict)

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Working overhead

by carney on July 22, 2015

Jenny and Steph working overhead during the 0530 WOD class.

Jenny and Steph working overhead during the 0530 WOD class.

WOD 22 July 2015

Three rounds for time:
Run 800 m
30 single arm snatches, 55 lb dumbbell
15 pull-ups

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Snatching the moment

by carney on July 20, 2015

Darren snatching during the 0530 WOD class.

Andrew snatching during the 0530 WOD class.

WOD 21 July 2015

For max load:
Thrusters, 5-5-5-5-5 reps

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Taking big steps

by carney on July 19, 2015

Terra doing overhead lunges during the 0530 WOD class.

Terra doing overhead lunges during the 0530 WOD class.

WOD 20 July 2015

Five rounds for time:
7 power cleans, 60 kg
9 L pull-ups

________________________

“Violence is rarely the answer. But when it is, it’s the only answer.” – Tim Larkin, The Paradox of Violence – TedX

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Everything you got

by carney on July 18, 2015

Tim and Abby snatching during the 0530 WOD class.

Tim and Abby snatching during the 0530 WOD class.

WOD 18 July 2015

“Moon”
Seven rounds for time of:
10 hang split snatches – right arm, 40 lb dumbbell
1 rope ascent, 15 ft (legless 10 ft)
10 hang split snatches – left arm, 40 lb dumbbell
1 rope ascent, 15 ft (legless 10 ft)

Alternate feet in the split snatch sets.

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Moving fast

by carney on July 18, 2015

Chad snatching during the 0530 WOD class.

Chad snatching during the 0530 WOD class.

WOD 17 July 2015

Courtesy of CrossFit.com
12-9-6 reps for time:
Deadlift, 315 lb (143 kg)
Bar muscle-ups

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Hard core

by carney on July 17, 2015

Jacob and Vivian working on their L-sits.

Jacob and Vivian holding L-sits.

WOD 16 July 2015

Three rounds for time:
Run 400 m
21 box jumps, 20 in
12 front squats, 70 kg

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