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CrossFit Shelby WOD – Monday 12.18.17

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Reminder: If you plan to participate in the Thursday In-house Competition, signup by Tuesday! If you don’t have a partner, let us know! We can help!

A. Strict Press (15min) – take bar from the rig

5 @ 75% 1RM

3 @ 80%

1 @ 85%

Max Reps @ 90%

B. Review Curtis P Complex –

1 Power Clean + 1 Front Rack Left Leg Forward Lunge +1 Right Leg Lunge + 1 Push Press

*do not let the bar go during the complex

11min AMRAP

5 Curtis P’s – 95/65 (SC: 75/55)

200m Run

CrossFit Shelby WOD – Friday 12.15.17

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Order Blossoming Kitchen by 10am, Friday!

Hero WOD “Brian”

“This Hero WOD was first posted as the CrossFit workout of the day on Tuesday, May 15, 2012. U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.”

3 Rounds For Time

5 Rope Climbs (SC: 5 rope body pull ascend/descend+leg lift; 30 ring rows)

25 Back Squats – 185/125 (SC: 145/105)

*Back Squats can come from the rig.

CrossFit Shelby WOD – Thursday 12.14.17

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Thursday, 12/21 is our RESCHEDULED in-house competition and Holiday Potluck! Bring your favorite food to share. Signup in Mindbody by Tuesday, 12/19, for the competition. It will be a partner workout starting at 6pm, so come a little early to warmup.

Details below for the workouts:

There are four options for teams. You will pick your partner.

Female/Female RX

Male/Male RX

Female/Female SC

Male/Male SC

With a continuously running clock, complete

7min amrap (alternating rounds with partner)

7 thrusters 95/65 (sc 75/45)

7 kbs 2/1.5 (sc 1.5/1)

7min rest

7 min amrap

15 box jump overs

Sand bag carry d&b 135/95 (sc 95/70)

15 calorie row

7 min rest

9 min to complete

50 synchronized burpees

Then…..

Max Clean total

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A. Work up to a heavy single 3-position power snatch

Do not drop the bar during the complex

High-hang PS + Hang (above the knee) PS + PS

Start @ 55% 1RM Full Snatch

B. For time, 5 Rounds of

30 DUs (SC: 60 singles)

20 Walking Lunge Steps

10 HSPU (SC: app mod)

CrossFit Shelby WOD – Monday 12.11.17

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The In-house Competition/Holiday Party has been rescheduled for Thursday, 12/21. Still starting at 6pm. Will have to cancel 5:45pm class. We will still do the potluck that evening as well! It has been added to Mindbody for those wanting to do the in-house comp. Still the partner WOD and the same workout. Hope this time/date works for everyone and the weather cooperates!

A. 15min to complete

Full Cleans – 5 sets:

5 – 4 – 3 – 2 -1

You choose starting weight and increases.

Rest up to 2min between each set.

B. From crossfit.com 10.13.16

10 rounds for time of:

7 Sumo Deadlift High Pull – 95/65 (SC: 75/45)

7 Front Squats – 95/65

7 Push Jerks – 95/65

CrossFit Shelby WOD – Friday 12.7.17

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Holiday Party/In-house Competition Friday night starting at 6pm! See you there!

4 sets of

A1. Pistol Squats x 12 each leg

1min Rest

A2. Windmills x 6 each side

1min Rest

B. For AMRAP, rotating at the top of each, complete 4 Rounds of

Station 1: KBS – 2/1.5 (SC: 1.5/1) (Russian)

Station 2: DUs (SC: singles = 2 to 1)

Station 3: Medball Squat Cleans – 30/20 (SC: 20/14)

CrossFit Shelby WOD – Thursday 12.7.17

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Have you signed up for the In-house Competition for this Friday? It’s a Partner WOD! Starts at 6pm. Holiday Potluck as well! Bring your favorite side/dish to share!

A. 10min EOMOM of

1min: 1 Hang Squat Snatch + 2 OVHD Squats @ 70-75% 1RM

2min: 40sec Hollow Body Hold

B. From crossfit.com 11.28.17

3 rounds for time of:

400m Run

12 Power Snatches – 115/75 (SC: 95/65)

6 Bar Muscle-ups (SC: 6 Pull-ups + 6 Ring Dips)

CrossFit Shelby WOD – Wednesday 12.6.17

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With a continuously running clock, complete

10min EOMOM

5 Back Squats @ 75% 1RM

Rest 3min

When clock hits 13min, complete

7min EMOM of

1 Clean & Jerk @ 75-80% 1RM

(may be power clean & push or split jerk)

Rest 5min

When the clock hits 20min, complete

10min AMRAP of

15 Wall Balls – 20/14;10ft all (SC: 14/10;10ft/9ft)

12 HRPU

9 Deadlifts – 225/155 (SC: 185/125)

Post total reps for 10min AMRAP