Remember everyone we will be out at Adrenaline today! Come out and climb with everyone. Sign your wavier online before you go in. We all plan on being there when they open at 11.  Dont forget bowling on Sunday night 7:30 at Stars and Strikes off 316 and 29. 

Mackenzie killing burpee pull-ups

Everyone remember we will be out at Adrenaline doing some rock climbing. Everyone come out!

Complete 5 rounds for time of:

100 yard Sprint
8 KB Swings – 2 pood
5 Plyo Push Ups

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CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

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8 Rounds for time of:
200m Run
15 Sit-Ups
10 Wallballs
5 Burpee Pull-Ups

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Back Squat
5-5-5-5-5

-Then-

Max weighted Push-Up

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Diane

21-15-9
Deadlift 225
Hand Stand Push-Ups

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-Team WOD-
90 Thrusters 95
90 Sumo Deadlift High Pulls 95
90 Deadlifts 95
3000m Row
1000 Single Under Jump Rope

4 people to a team. 3 People work at a time.
For every lady on your team subtract 10#’s and 5reps, 100m, and 50SUs. (guys and girls use the same bar)
Teams with 4 ladies get 10#’s extra off their bar.

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10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Squat Cleans
Flutter Kicks
Medball Mountain Climbers

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As Many Rounds As Possible in 10 Minutes of:
2 Rope Climbs
10 GHD Sit-Ups
10 Ring Dips

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Shoulder Press

5-3-2-1-1-1

Then Five Rounds For Time

100 Meter  Sprint 1 Minuit Rest

10 Box Jumps 1 Minuit  Rest