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The Cub

DATE: Monday, April 25, 2016    SWOD: “The Cub Complex” 4 Rds: 6 Cycles HPC (Hang Power Clean) FS ( Front Squat) PP (Push Press) R. Lunge L. Lunge *Must Increase weight each round to be RX Example: 105/115/135/155=510 *Must be unbroken through out (can’t

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CrossFit Droogs- First Bring A Friend WOD

CrossFit Droogs- First Bring A Friend WOD

Yesterday’s Bring A Friend WOD was a blast. We had a lot of new faces of all age groups. The morning started with a great warm-up “Bring Sally up” with squats… I think everyone’s legs were screaming’ and were warmed up after that.  After that…

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Rest Day

DATE: Sunday, April 24, 2016   REST DAY! – Enjoy your day off, hydrate for the upcoming week 🙂  UPDATES/EVENTS:  Saturday, April 30th: Charity Softball Game 3:3opm Threshers Game, Followed by Fireworks. *Come have fun and hang out with your Rebel friends at the Tiki

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Open Gym & Bring A Friend Team WOD

DATE: Saturday, May 23, 2016   8:00AM: Open Gym (Open gym: Work on any skills, strength, or mobility.) 9:00AM: Bring a Friend- Team WOD  UPDATES/EVENTS:  Saturday, April 30th: Charity Softball Game 3:3opm Threshers Game, Followed by Fireworks. *Come have fun and hang out with your Rebel

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Triple 3’s

DATE: Friday, April 22, 2016 METCON: “Triple 3’s” For Time: 3k Row 300x DU 3 Mile Run Cap 50 Min. *  See Scaling at the gym. CASH-OUT/ MOBILITY: Core Cash-out: 15x GHD situps 1 Min Plank 15x GHD Situps 1 Min Right plank 15x v-ups

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Open Gym or Daily WOD Option

DATE: Thursday, April 21,2016 Open Gym Or Daily WOD Option SWOD:  10-15 Min to Establish 1RM  TGU (Turkish Get-up) *Must Complete both Right & Left 3×3 Squat Clean (CL) METCON:  For Time: 21-15-9 HSPU (Handstand push-up)  Pistol Pullups Burpee  Cap: 15 min CASH-OUT/ MOBILITY: Core:

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Filthy Fifty

DATE: Wednesday, April 20th, 3016    METCON: “Filthy Fifty” For Time: 50x  BJ (Box Jumps) 24/20 50x Jumping Pullups 50x KB (kettlebell swings) 55/35 50x WL Steps (walking Lunge) 50x K2E (knee to Elbows) 50x PP (Push Press) 50x BE (Back Extension) 50x WB (Wall

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Nancy

DATE: Tuesday, April 19, 2016    SWOD: Barbell Complex: 1x BTN Push Jerk + 1x Snatch Balance +1x OHS Climb up in weight each set… METCON: “Nancy” 5 RFT: 400M Run 15x OHS 95/65 Cap: 20-25 min CASH-OUT/ MOBILITY: Lax Smash Trap Smash Quad Smash

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Death by…

DATE: Monday, April 18, 2016 Soo0… Maybe there’s a few more bruises or scratches to add after today… SWOD/SKILL: Death By Pullups  *With a continuously running clock perform: 1 Pull-up in the first 1 min, 2 Pull-ups in the second 1 min 3 Pull-ups in

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KELLY

DATE: Wednesday, April 6, 2016     METCON: “Kelly”  5 RFT: 400M Run 30x WB 20/14 30x BJ 24/20 Cap: 30-35 Min  CASH-OUT/ MOBILITY:   2 rds: 60 Second Plank 20x v-ups 20x Russian Twist