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CrossFit Shelby WOD – Monday 12.4.17

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FRIDAY, 12/8 is our in-house competition and Holiday Potluck! Bring your favorite food to share. Signup on the board at the gym by Thursday for the competition. It will be a partner workout! We should start at 6pm, so come a little early to warmup.

Details below for the workouts:

There 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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Monday’s WOD

Hero WOD “White”

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

5 rounds:

15 ft rope climb, 3 ascents

10 toes-to-bar

21 walking lunges with 45/35 lb plate overhead (SC: 25/15)

400 meter run

CrossFit Shelby WOD – Friday 12.1.17

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Order your Blossoming Kitchen by Friday, 10am!

REMINDER: Sign up for Yoga for Athletes workshop that is Saturday, 12/2, starting at 9:30am! Saturday WOD will be at 8:30am.

A. 10min EMOM of

1min – 10 HSPU

2min – 30 Dus (SC: 60 singles) (for those working on Dus, work for 40sec)

B. 11min AMRAP of

3 Thrusters – 95/65 (SC: 75/55)

2 Bar Mus (SC: 6 Pull-ups or mod)

6 Thrusters

2 Bar Mus

9 Thrusters

2 Bar Mus

etc., increasing Thrusters sets by 3s, Bar Mus stay at 2

Post total reps completed

CrossFit Shelby WOD – Monday 11.27.17

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Sign up for Yoga for Athletes workshop that is Saturday, 12/2, starting at 9:30am! Saturday WOD will be at 8:30am.

4 sets of

A1. Back Squat x 7 reps @ 65% 1RM @ 20X1

1min Rest

A2. 3 Handstand Kick-ups + 40sec Handstand Hold – (Freestanding HS: accumulate 40sec; mod, may wall walk up and hold or on a box)

1min Rest

B. For time

12 Clean and Jerks – 135/95 (SC: 115/75)

20 Box Jumps – 24/20 (SC: Step-ups)

9 Clean and Jerks – 155/115 (SC: 125/85)

20 Box Jumps

6 Clean and Jerks 175/125 (SC: 135/95)

20 Box Jumps