AM and PM Crews did this “Franish” style workout.

5 rounds
10 thrusters
10 pullups

I finished in 5:34. This crushed me something fierce.

JC

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Wednesday PM
4 rounds
400 m row
25 wallballs
50ft. Jumping burpees
20 pushups

Thursday
5×5x3×3x3×1x1
Front squat

I finished at 295lb.

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Be there and expect to move a distance.

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Forge canceled today..

Today’s WOD:

21-15-9
Snow angels,
Jumping jacks

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Class will be canceled for 6:30 am and 7:15 am Wednesday morning.

If pm class is effected I will post early afternoon.

Thanks.

JC

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“Rocky”
5 rounds
5 tire flips
10 tree squats

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3 sets of AMRAP’s in 5 min
1) 5 push jerk
10 double unders

2) 7 ring dips
7 pullups

3) 5 deadlifts
5 hang cleans

I finished 19 rounds. Kind of tough, cycled butterfly pullups much better though.

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100 box jumps
100 double unders
500 ft Farmers Carry
100 thrusters
500 m row

I finished this in 18:51.

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Wednesday
10 overhead squats
1 pullup
10 kettlebell swings
1 burped
9
2
9
2
8
3
8
3
7
4
7
4
Etc.

I finished in 15:37

Friday
“Tabata This”
Squats
1 min rest
Pullups
1 min rest
Pushups
1 min rest
Situps
1 min rest
Cals on rower

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“Do not let your fire go out, spark by irreplaceable spark, in the hopeless swamps of the approximate, in the not-quite, the not-yet, the not-at-all. Do not let the hero of your soul perish, in lonely frustration for the life you deserved, but have never been able to reach. Check your road and the nature of your battle. The world you desired can be won. It exists, it is real, it is possible, it is yours.”

~ Ayn Rand

Today: mainsite WOD / overhead lunges and burpees.

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