Workout of the Day

Genetic Fitness Factory

WOD

5 sets:
4 deadlift
8 burpees
20 doubleunders
rest 4min

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Create your mix, share it with the coaches, WOD to great new music.

8 Tracks

Press Heavy Single

then…

7min AMRAP:
7 Hang Power Clean 135/95
12 Wallball

Red, White and Blue

Reminder: no class Monday! Happy Memorial Day!

See you in the Box starting Tuesday!!

-CrossFit 214-

Southern Cross

WOD

1 RM Turkish Get Up
then
Secret Service Snatch Test
As many kettlebell snatches in 10min as possible: 53/35

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Everyday Paleo

Wide Eyes

WOD

A1) AMRAP strict pullups 4 sets rest 10 sec
A2) Weighted Pushups AMRAP 45/25 4 sets rest 3min
B1) Barbell Lunge 45% 1RM backsquat 12 steps 4 sets rest 30sec
B2) 60m Shuttle Run 4 sets 2min rest

Everything Go!

WOD

For total working time:
500m Row
+rest 8min
600m Run
+rest 8min
500m Row
Post splits and total working time to comments
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Ok, it has lots of sugar so not paleo, but it’s a dairy free cheat and delicious.

Miss the Misery

Bataoshi: Capture the flag meets Braveheart

WOD

Sumo Deadlift
3-3-3-3
then
15min AMRAP
10 OHS 95/65
20 Situps

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Paleo Lasagna

Honey Badger Don’t Care

WOD

4 sets:
30sec row/airdyne sprint
rest 2:30
Rest 4min actively
4 sets:
30sec row/airdyne sprint
rest 2:30

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ROMWOD - Optimize Your Range of Motion
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