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Wednesday 171122

Last session is 5pm today.  Thursday and Friday we only have 9am.  Friday will also have 3-4pm open gym.Lateral Cross Step-up 20x, Wall Squat 10x-3 RoundsBox Squat 5×3Kneeling Jump 3xToes to Bar 10,9,8…Kettlebell Swing 70#/53# 1,2,3…

Tuesday 171121

Shoulder Screw 20x, Cubans 5-10x, Lateral Lunge 20x(10s)-3 RoundsThruster 5×3CrossFit Open 13.3Wallball 150xDouble Unders 90xMuscle-up 30×12 minute AMRAP

Monday 171120

Partnered Push Hang 30s, Walking Lunge with plate overhead, Wall Squat 10x(10s)-3 RoundsHang Snatch/Full SnatchPower Clean 135#/95# 7xBurpee Box Jumps 24″/20″ 12xSit-ups 30×18 minute AMRAP

Friday 171117

“Tommy Mac”Burpees 12xThrusters 115#/75# 12xBurpees 12xPower Snatch 115#/75# 12xBurpees 12xPush Jerks 115#/75# 12xBurpees 12xHang Squat Clean 115#/75# 12xBurpees 12xOverhead Squat 115#/75# 12×2 RoundsSgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a … Read More

Thursday 171116

Row 1K, Knee In/Out, Sky Reach, Bow/Arch, Fishermen, Lateral Lunge, Handstand Circle WalkDeadlift 7×1Sprint 50y betweenBox Step-ups 25’s/15’s 8xPull-ups 8xDouble Unders 20×10 Rounds

Wednesday 171115

Band Pull Aparts, Whippet, Scap Arounds, Seated L-Straddle-ups 10x, Sky Reach 10x(10s)-3 RoundsEven: Split Jerk 2xOdd: Protraction/Retraction 10s each16 minute EMOMWallball 42-30-18xToes to Bar 21-15-9x

Tuesday 171114

Lateral Cross Step-up 10x, Walking Lunge with plate overhead, Wall Squat 10x(10s)-3 RoundsClean 6×2Jump Over 3x“Strict Grace”Clean and Press 135#/95# 30xIf you want something else to do, rest as needed and…Row 1K

Monday 171113

Row 500mShoulder Screw 20x, Cuban 10x, Handstand Circle Walk, Barbell Ramp-up-3 RoundsEven: Bench Press 2xOdd: Weighted Chin-up 2xWork every 90s 12 RoundsKettlebell Switch Snatch 53#/35# 10xBurpees 12xBox Jumps 15×20 minute AMRAP

Friday 171110

“Woehlke”Push Jerk 185#/135# 4xFront Squat 185#/135# 5xPower Clean 185#/135# 6xPull-ups 40xPush-ups 50xSit-ups 60xRest 3 minutes3 RoundsBrian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft … Read More