Clayton

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WOD 140219 “Running Karen” 400m Run 150 Wall Balls (20/14) **400m run required every time the ball touches the ground.** After Party: 5-4-3-2-1 (Not for time) Ring Dips HSPU Strict Pull-Ups

Lone Wolf

Mobility Work Strength: Front Squats 3-3-3 (80%) 1-1-1 (90%) 5×5-Intro Met Con Tabata Mash-up DB  Push Press / Russian Twists Rest 1:00 V-ups / Mountain Climbers

Hey Brother

Strength Deadlift 5 x 7 Met-Con 4 Rounds: 30 Burpees 40 SDHP (55/35) This workout is to be done with a partner. Only one partner can work at a time. Complete all reps; split anyway you want before moving on to the next movement. Spread the word! Our Two weeks free promotion continues all next …

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Here We Go

Strength: Back Squat 5-4-2-2-1-1 (Rx) 5×5 (Intro) Met-Con AMRAP in 10: 10 lunges/leg (75/45, front rack – Rx, No weight – Intro) 10 KB swings (55/35) We’re very excited to welcome all of the new faces to the gym these next two weeks. Please make the new faces at home, and answer any questions. We …

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Cookie

Strength Back Squat 5-5-5-5 Met Con 3 Rounds 5 Clean and Jerk (185/135) 40 Sit Ups 40 Air Squats Our CrossFit Lumberton Family Holiday Good Time Get Together Shindig Yule Tide Merry Fun Food Celebration Party will be held Tuesday, Dec 17th around 6:30. Make plans to come and bring your people. Its going to …

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Sugar

  “THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is …

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Cane

Strength Front Squat find a heavy 3 rep set Met Con “Flight Simulator” (mini version) 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 25 unbroken double unders 20 unbroken double unders 15 unbroken double unders 10 unbroken double unders …

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Stockings

Weightlifting Snatch Work to a heavy single Met Con AMRAP in 12: 25 KB Swings (55/35) 10 Box Step ups, front rack (20/16) {5L,5R} [115/75] 10 C2B Pullups After Party: 20 Strict Pullups Our CrossFit Lumberton Family Holiday Good Time Get Together Shindig Yule Tide Merry Fun Food Celebration Party will be held Tuesday, Dec …

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