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10/19/17

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Krewe du CrossFit - CrossFitWarm-upGroup Warm Up #43 (No Measure)-1 Min Couch Stretch Each Side -Forward Lunge Stretch -Lateral Lunge Stretch 2RNFT -2 Min Row -10 Good Mornings -5-8 Strict Pull-UpsMetconMetcon (Time)1500m Row Buy In 3 Rounds: -10 Deadlifts (225/155) -20 Push-Ups -30 Pull-Ups 1500m Row Cash Out30:00 Time Cap,…

10/17/16

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Krewe du CrossFit - CrossFitWarm-upGroup Warmup #2 (No Measure)2 RNFT 30 Double Unders/ 60 Singles 10 Front Squats 10 Push Press 10 Hollow TucksWeightliftingPush Press (3,3,3,3)Work up to a heavy triple.MetconMetcon (AMRAP - Rounds and Reps)18 Min AMRAP -50 DU -40 RKBS (53/35) -30 Abmat Sit-Ups -20 Bar Over Burpees…

10/14/17 – Sarah’s Bachelorette Party WOD!

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds of Cindy: 5 Pullups 10 Pushups 15 Air Squats Pizza Game! 2 rounds, 2 Minutes EachWeightliftingSpend 20 Minutes working on either/ both lifts.Shoulder to OH (3,3,3,3,3)By any means necessary: -Push Press -Push Jerk -Split JerkBench Press (3,3,3,3,3)MetconMetcon (AMRAP - Rounds and Reps)15…

10/12/17

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Krewe du CrossFit - CrossFitWarm-upBarbell Warm-Up (No Measure)200m Run 5 Clean Pulls 5 Hang cleans 5 Front Squats 5 Strict Press 5 back Squats 5 BTN Snatch Grip Press 5 Overhead Squats REPEATMetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#ConditioningMetcon (Distance)2 Minute Max Meter Row/ 1 Minute Break…

10/11/17

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Krewe du CrossFit - CrossFitWarm-upWarm-up (No Measure)2 RNFT 30 DU/ 60 Singles 10 Front Squats 10 Push Press 10 Hollow TucksMetconMetcon (Time)5 RFT -15 Weighted Sit-ups (35/15) -25 Wallballs (20/14) -50 Double Unders2:1 Singles 20:00 Time CapAccessory Work3RNFT -Farmers Carry (heavy) -5 Weighted Strict Pull-up -15 Skull Crushers w/ Plate

10/10/17

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Krewe du CrossFit - CrossFitWarm-upGroup Warm Up #43 (No Measure)-1 Min Couch Stretch Each Side -Forward Lunge Stretch -Lateral Lunge Stretch 2RNFT -2 Min Row -10 Good Mornings -5-8 Strict Pull-UpsWeightliftingFront Squat (5,5,5,5,5)Work up to heavy set of 5.MetconMetcon (AMRAP - Reps)9 Minute Running Clock -400m Run -30 Pull-Ups -25…