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Saturday April 4th Murph

April 4, 2020

Kick Off (AM) Work in the orchard for several hours CrossFit “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run

Friday April 3rd 2020

April 3, 2020

Kick Off (AM) Row 5K CrossFit For time: 50 Burpee Box Jumps Weight Lifting Bench Press 5X5 HEAVY Bicep curls 8X5 HEAVY Tricep Press 5X5 HEAVY Sissy Press [...]

Thursday April 2nd 2020

April 2, 2020

Kick Off (AM) Run 3.5 Miles CrossFit Skill Work Power Cleans – 50 for time @135 Weight Lifting Back Squats 5X5 @285 lbs. Barbell Lunges 5X5 @ 115 [...]

Wednesday April 1st 2020

April 1, 2020

Kick Off (AM) Row 5K CrossFit Skill Work Run 5K with Plate. Weight Lifting 50 Deadlifts @ 385# Extra Work None today

Friday March 27th 2020 “Nancy”

March 27, 2020

Kick Off (AM) Row 5K CrossFit Skill Work WOD: “Nancy” 5 rounds for time of:400 meter run95 pound Overhead squat, 15 reps Weight Lifting [...]

Wednesday March 25th 2020

March 25, 2020

Kick Off (AM) Run 3.5 Miles – Asthma is acting up in this wind (asthma attack last night). Still got 3.2 miles done in 28 minutes. CRAZY cold today. [...]

Tuesday March 24th 2020

March 24, 2020

Kick Off (AM) Row 5K CrossFit For time: OH Squats, focus on form. Weight Lifting (50 – Ascending Ladder) 25 Deadlifts @225 lbs. 10 Deadlifts @285 [...]

Monday March 23rd 2020

March 23, 2020

Kick Off (AM) Run 3.5 miles – Run was strong, but breathing was not great. CrossFit For time: 30 Cleans for time Weight Lifting Bench Press 5X5 HEAVY [...]

Friday March 20th 2020

March 20, 2020

Kick Off (AM) Run 3.5 miles CrossFit For time: Cleans – working from light to heavy, focus on speed and form. LIGHT Fran (21-15-9) Thrusters & [...]

Thursday March 19th 2020

March 19, 2020

Kick Off (AM) 5K Row CrossFit For time: 30 Cleans for time Boxing 20 Rounds at 1:00 with 15 seconds of rest between each. Combination of punches and kicks