Warm Up: Deadbugs 1:00 on / 1:00 off 3rds PA Clean Warmup 8 :03 Pause Austrailan Pullups 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Heavy 3 – 95%+ of 3RM *Do not go to failure* WOD: Death by Power Clean (135/95) *Min 1 – 1 rep, Min 2 –…

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CrossFit:  Warm Up: 3rds :20 HS Hold / 10 Shoulder Taps 10/10 ML Press 10 KBS – American (AHAP) 5 Box Jumps (30/24) Strength: 4 x 8 HSPU Max Height Box Jump *On a 15min running clock* WOD: “Bunker” 3rds 20 Alternating DB Snatch (50/35) 10 Bupree Box Jump Over (24/20) 5 Wall Walks BodyFit:…

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Warm Up: Squat Prep 10 Scap Progression :20 Goblet Squat Hold (Build) 10 EB OH Press 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest set from 7.2* WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups *Compare to 1.15.18*

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Tonight Alpha Happy Hour Leaning Cask Brewery in Springdale.  Chuck and I will be up following evening classes feel free to start without us.  Hope to see you there! Warm Up: 3rds :45 Deadbug 8 Bent Over BB Row (Build) 10 True Pushups 12 KBS – Russian (AHAP) Strength: Bench Press Level 1: 3 x…

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CrossFit and BodyFit: 236 Warm Up: Heat Yo Meat 3rds 10 Kips / Kipping Practice :20 HS Hold / 10 DB OH Press (Light) 5 Strict No Jump Burpees 15 Air Squats Hip Mobility Skill: Pistol Progression Hero WOD: “Schmalls” For Time 800m Run 2rds 50 Burpees 40 Pull-ups 30 Pistols 20 KBS – American…

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Don’t forget Alpha Happy Hour this Friday July 13 at Leaning Cask in Springdale. Warm Up: Shoulder DROM Split Jerk Footwork 3rds 10 Scap Progression PA Clean Warmup (Build) Rack / Overhead Mobility Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 3 (Build) Partner WOD: “Dora and Boots” 14min AMRAP 10 Cal…

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CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch 10 Plate Touches (Build) 5 Strict No Jump Burpees 100m Jog Strength: 10min Alternating EMOM Even: 8 Strict Pullups Odd: 8 Strict Dips Partner WOD: “Bell and Lind” 4rds 25 Burpees 25 Ball Slams *Partner A works while Partner B runs 200m, then switch*…

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This Friday Happy Hour at Leaning Cask in Springdale.  They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven.  I’ll be there by 7pm but feel free to start earlier.  They’re will be a food truck on hand for goodies. Warm Up: Squat Prep…

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Warm Up: 3rds 1:00 Deadbug 10 BB Good Mornings (Build) 5 :03 Pause Austrailan Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Choose Your Own Adventure WOD: 400-300-200-100m Run 8/8 Landmine Press 8 T2B Flex Sesh: 4x for completion 12 DB Pullovers…

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CrossFit:  Warm Up: 8min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build) 5 Strict Chin Ups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: 16min EMOM Min 1: 50 Odd Object Carry Min 2: 40ft Burpee Broad Jump Min 3: 10/7…

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