WOD: Clean / Mountain Climbers – Ring Rows – Squats
Workout Of the Day Lift: Clean 3×5 Metcon: 50-40-30-20-10 Mountain Climbers Ring Rows Squats 20min cap
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July 2013
WOD: Split Jerk / Chipper
Workout Of the Day Split Jerk 3×5 Metcon 800m run 25 double unders 25 ring dips 25 kettlebell swings (50 / 35) 400m run 25 wall balls (20 / 14) 25 pullups 25 burpees 800m run 20min cap
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WOD: Back Squat / AMRAP
Workout Of the Day Squat 3×5 Metcon 15min AMRAP… 20 front rack walking lunges (45 / 25) 15 sumo-deadlift high pull (95 / 65) 10 box jumps (24 / 20) 5 handstand pushups
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WOD: Grand Open 07-28-13
Royal City CrossFit Grand Opening… 3 Rounds: 400m Run 7 Pullups 28 Squats 13 Kettlebell Swings 25min Time Cap
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Grand Opening – July 28, 2013
Hello friends. We are very incredibly excited to announce our formal grand open date as July 28! Yes that is less than two weeks away!! For those of you who facebook, you can check out the event details and RSVP here. There will be some great athletes, some great workouts, some great snacks, some great
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