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18 min Amrap

Friday, December 4th, 2020 SWOD/SKILL: Every :30 for 10 min Snatch (you choose load and full or power snatch) METCON: 18 min AMRAP: 200m Shuttle Run 15x Press 75/5515x BB Pushups 15x Bent Over Row 75/55 UPDATES/EVENTS:  REMINDER: Dues are due the 1st of each

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Open Gym or Daily WOD

Thursday, December 3rd, 2020 SWOD/SKILL: 4 Rds:10X DB Curls- Palms up10x Hammer Curls 10x Chin ups 4rds:10x Dips 2x Rope Climbs (tch n go reps-no pause at bottom) METCON: “Shaky Legs” For Time 150x WB 20/14 *After every 50 reps, run 800m (total of 3

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3x 5 min AMRAP’s

Wednesday, November 2nd, 2020 SWOD/SKILL: 5×10 Floor Bench Press Alt: 10x Hollow Rocks METCON: 5 min AMRAP: 20x Burpee 200ft Farmer Carry 50/35’s 5 min AMRAP: 15x T2B15x HPC 135/95 5 min AMRAP: 10x HSPU 10x PJ 135/95 Rest 3 min between each AMRAP UPDATES/EVENTS:

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SWOD then Metcon

Tuesday December 1st, 2020 SWOD/SKILL: For Time: 21-15-9 BS 155/105 FS OHS METCON: 30/20 cal bike 100x KB 55/35 100xDU 30x BJ 24/20 UPDATES/EVENTS: CrossFit Droogs Holiday Party Saturday, December 12th (Time & Place TBD) This will be “Who-Ville (“Droog-Ville”) Themed Party” Come dressed up and ready to party. 

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Bodyweight For Time

Monday, November 30th, 2020 SWOD/SKILL: 10-5-3-2-1-1-2-3-5-10 Deadlift METCON: For Time: 100x Squats 75x Situps 50x Pullups 25x Pushups UPDATES/EVENTS: CrossFit Droogs Holiday Party Saturday, December 12th (Time & Place TBD) This will be “Who-Ville (“Droog-Ville”) Themed Party” Come dressed up and ready to party.  Please make sure to get

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T.H.A.N.K.S

Friday, November 27th, 2020 SWOD/SKILL: 5×5 LBBS *Double up on the racks METCON: Teams of 2: 6 RFT: 20x Thrusters 135/9520x Hang Power Cleans20x Abmat Situps (weighted) 20x sNatch (DB) 20x Kipping Pullups 20x Squats- Gobble (DB) UPDATES/EVENTS:  Friday AM Classes only Saturday: Normal Schedule  ***Reminder

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The 50’s with a Twist!

Wednesday, November 25th, 2020 SWOD/SKILL: 5×10 Floor Bench Press Alt: 10x Slow Negative Leg Levers METCON: “The 50’S with a twist For Time:.50 Mile Bike 50x KB 70/5550x BJ 24/2050x Burpees50x WB 20/15  UPDATES/EVENTS: Wednesday: AM Classes only Thursday: Turkey Trot 8:30am (closed remainder of day) Friday

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More Prep work

Tuesday, November 24th, 2020 SWOD/SKILL: NFT: 10! Dips Pushups Hang Snatch- Full (empty barbell or light weight) Working Movement METCON: On a 15-minute clock, for max reps: From 0:00-3:00, run 400 meters then do pull-ups    Rest 1 minuteFrom 4:00-7:00, run 400 meters then do Thrusters

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DT

Monday, November 23rd, 2020 SWOD/SKILL: (Part two) 5×10 Glute Hip Bridge Alt: 100ft Banded Side Steps METCON: (Part one) DT- Hero WOD5 RFT:12x DL9x HPC 6x PJ 155/105 Cap: 15 min UPDATES/EVENTS: ***Reminder to get on the schedule for the week. Text in any changes

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Open gym/ Team WOD

Saturday, November 21, 2020 8:00 AM- OPEN GYM 9:00AM- TEAM WOD UPDATES/EVENTS: ***Reminder to get on the schedule for the week. Text in any changes you have throughout the day/week. Schedule text line (727) 422-7588. *** Thursday, November 26th @ 8:30amJust because the regular Turkey Trot

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