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So sign up now so you can get drafted to one of the three teams for the Intramural Open!

It’s Presidents Day and we’re open regular hours. If you have the day off come workout early then go see Black Panther!

ARTICLES

+ Speal: A David and Goliath Story – Chris Spealler

CrossFit WOD for Monday 2/19

100 pullups for time (attempt your max set), then

establish a 1RM clean & jerk in 20 minutes, then

6 sets of max dips

Post all three results to whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 1/3

snatch max

Powerlifting WOD – Week 7/7, Day 1/4

back squat 1RM

Kettlebell WOD

1k row, then

10-to-1 reps of:
strict sit ups
lunges
push ups
goblet squats
swings

3 rounds, 10 reps each:
kb halo
prying squats
single leg deadlift, left + right
dips

Sgt. Thomas R. MacPherson

ARTICLES

+ 121027 – The Outlaw Way

CrossFit WOD for Wednesday 7/5

deadlift 2x1x93%, 2x1x95%, 1x1x98%

“TOMMY MAC”

2 rounds for time:
12 burpees
12 thrusters
12 burpees
12 power snatch
12 burpees
12 push jerks
12 burpees
12 hang squat cleans
12 burpees
12 overhead squats

Rx = 52/38kg. 20:00 time cap.

Post time to comments/whiteboard!

Olympic Weightlifting WOD

clean complex, front squat, burpees + rack jerks

Powerlifting WOD

LBBS, press, weighted pullups

Kettlebell WOD

Simple & Sinister Day 2