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WOD

180517

Announcements SATURDAY MAY 19 – EMMA’s Last NJ WOD 10 am Farewell SUNDAY MAY 27TH ANNUAL MURPH WOD MONDAY MAY 28TH 9/10 CLASSES ( MEMORIAL...
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180513

Announcements SUNDAY MAY 13TH NO CLASS – GYM CLOSED CROSSFIT HQ SEMINAR CROSSFIT HQ ADAPTIVE ATHLETE SEMINAR SUNDAY MAY 27TH ANNUAL MURPH WOD MONDAY MAY...
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180512

Announcements SUNDAY MAY 13TH NO CLASS – GYM CLOSED CROSSFIT HQ SEMINAR CROSSFIT HQ ADAPTIVE ATHLETE SEMINAR SUNDAY MAY 27TH ANNUAL MURPH WOD MONDAY MAY...
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180511

Announcements SUNDAY MAY 13TH NO CLASS – GYM CLOSED CROSSFIT HQ SEMINAR CROSSFIT HQ ADAPTIVE ATHLETE SEMINAR SUNDAY MAY 27TH ANNUAL MURPH WOD MONDAY MAY...
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180510

CrossFit Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Weightlifting Snatch Pull (4 x 3 @ 85% across) DB Contralateral...
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180509

CrossFit Barbending – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups...
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180508

CrossFit Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice depth jump (4 x 3 across) drop from top of 20″...
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180507

CrossFit Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Weightlifting Power Snatch (4 x 3 @ 85%) Sumo Deadlift (10...
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180506

CrossFit Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Metcon Metcon (Time) 3 Rounds: 21 cal row 15 HR push-ups...
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180505

CrossFit Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Metcon Metcon (Time) 1 mile run 75 WB 20/14 50 burpees...
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