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Wednesday 5.6.15

Movement Tip #13 – Air Squat

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Today's Workout

A) NBC Test 2
DT
5 Rounds for Time:
12- Deadlifts 155/105
9- Hang Power Cleans
6- Shoulder to Overhead

Option #2
-Weights at 95/65

NBC Test Option 3
10AMRAP
15-KB Deadlifts 35/26
10-KB Swings 35/26
5-Double KB Push Press 26/18

Tuesday 5.5.15

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Congrats to Johnny D and Anthony D who took 1st and 2nd in their respective divisions at the CrossFit Southborough Masters Competition this past weekend.

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Today's Workout

A1) :20 Seated Pike Stretch
A2) 8- PVC raises

B) 4 rounds - each for time - rest 3mins between
200 m run
60- Double Unders
20- Situps

C) Tabata Hollow Hold

Monday 5.4.15

This months Member of the month is Spartan Steve! – Click to read 

Congrats to everyone who set new PR’s in April

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Today's Workout

A) Kipping / Butterfly practice (Hollow/arch)
+
B)
NBC Test 1
Max Effort of 1 Option:
Hanging from bar
Chin hold over bar
Deadhang Pullups
Kipping Pullups
+
C) Work to a heavy 2 thrusters (15 mins)
+
D) AMRAP 5mins
thrusters at 85% of C

Saturday 5.2.15 & Sunday 5.3.15

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Today's Workout

Saturday
A. Front Squats 5-5-5-5-5
B. 4min AMRAP
Lateral Ball Burpees
Straight into:
C. 4min AMRAP
Wallballs


Sunday

KB Class

Skill: KB Pistol Squat

5 Rounds For Time:
16 alt KB Pistols (may do unweighted with band or box/weighted)
200M Run
16 alt KB Russian Step Ups
250M Row

CASH OUT: 50 KB V-Ups

Friday 5.1.15

No Bread 9 Begins Today! 

Paleo Naturals will be at Wood Saturday from 9:30am-11am with some samples – Be sure to check them out. 

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Today's Workout

A) 20 AMRAP
400 m Run
40- Air Squats
30- Situps
20- Pushups
10- Pullups
+
Optional Post Workout
B1) 10- Bicep Curls
B2) 10 each- KB Side Bends
x 3