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2 Rounds For Time:
25 Push Press, 95/65 pounds
20 Box Jumps, 30/24 inches inches
15 Thrusters, 95/65 pounds
10 Pull Ups
5 Broadjump Push Ups
5 Burpee Knee Highs
5 Eight-Count Push Ups
5 Push Ups
5 Zero-Count Push Ups
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Checkout www.gonzorocks.com to see how Rick and the other marines pass the time.
4 Rounds for time:
40 Sit-ups
30 Medicine Ball Cleans, 20/14 pounds
20 Burpees
10 Pull-ups
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Cameron and Brendan sharing a box jump.
3 Rounds:
10 Shoulder press, 75/45 pounds
10 Push press, 75/45 pounds
10 Push jerk, 75/45 pounds
Run 250 meters
30 Box jumps, 24/20"
30 Squats
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Dan doing elevated push ups on the rings.
For time:
Run 400 meters
4 Rounds of:
12 Deadlifts, bodyweight
21 Wall Balls 20/14 pounds
Run 400 meters
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Another fun Saturday morning!
"Tabata This"
Thrusters, 65/45 pounds
Ring Rows
Medicine Ball Cleans, 20/14 pounds
Complete 8 intervals for each exercise of 20 seconds of work followed by ten seconds of rest. Don't be fooled. It's a lot harder than it looks!!
Mike and Bret have Jeff's back.
Jerk
3-3-2-2-1-1-1
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Mike on the rings. We are glad to have you on board!
Rest Day!
A couple that works out together craps out together!
For time:
3 Rope climb ascents
25 Walking lunges
20 Pull-ups
50 Box jumps, 20/16 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 55/35 pounds
30 Sit-ups
20 Hang squat cleans, 95/65 pounds
25 Back extensions
30 Wall ball shots, 20/14 pounds
Post time to comments.
Playground or gym?
As many rounds in 10 minutes of:
5 Broad jump push-ups
5 Burpees
5 Push-ups
Followed by:
As many rounds in 10 minutes of:
10 Ring Rows
10 Medicine ball cleans, 20/14 pounds
10 Box jumps, 30/24 inches
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Happy Birthday to our youngest little CrossFitter. I love you baby!
4 Rounds:
9 Hang Squat Cleans 95/65 pounds
15 Pull Ups
9 Push Jerks 135/95 pounds
15 Glute Ham Sit Ups
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I believe the overall consensus of Saturday was........"Laura's mean!!"
