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Sunday, November 1, 2015

WOD 151101

November is here and it is officially time to start our competition prep. Anyone of you that is planning on competing whether it be The CrossFit Open, The Ice Bowl or both you need to start completing all of the daily tasks. I will be available almost every day from 1:30-3pm to help you with your lifts and or movements. I am excited about these coming months. If you want it bad enough we have all the resources to help you get it. From our facility to our Games experienced coaches. Time to train.
Have a great Sunday!

Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

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Jake Plennes
Team WOD w/ Christian
Parter DL, rowing, pistols, hang cleans, pull-ups, HSPU. Whew Im tired.
3
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Marcie Kyllonen
10rds solo
3
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Sylvia C
Yoga!!
1
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Theresa Rosenquist
Team WOD - TEAM JaCTD
JakeP/Christian/T/Dani >> Yoga
0
0
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