1 Round for time

Swim to CrossFit H-Hour

Weighted Pull-ups 1-1-1-1-1-1-1 reps

Then Swim Home

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Five rounds for time of:

Option A,
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Option B

5 Wall climbs

10 Knees to elbows

20 Box jumps 20″

Option C

5 roll-up Push-up +30 sec prone hold

10 Knee raises

20 Box jumps  18″

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Complete as many rounds as possible in 20 minutes of:
102.5Kg Deadlifts, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 32Kgs
Run 200m

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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

“Running Christine”

3 Rounds For Time

400m Run

12 B/W Deadlifts

21 Box Jumps 20″

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21-15-9 for time

Thrusters 42.5kg


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Taylor - 50kg Deadlift (PB)

Great work Taylor. 50kg deadlift!

Front squat 3-3-3-3-3 reps

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Well done Seb. PB on 3’s!

3 rounds for time of:
Run 400 meters
30 Overhead squats, 35Kg/ 25Kg
21 Pull-ups

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Complete as many rounds as possible in 20 minutes of:
52.5 Push press 10 reps
10 KB Swings, 24kg
10 Box jumps, 24 inch box

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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


For time:
Run 1.6 Km
100 Pull-ups
200 Push-ups
300 Squats
Run 1.6Km

Scaled WOD’s will be on the board tomorrow guys!

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Muscle Up Progression


Handstand Push Ups

Kettlebell Swings 20kg/24kg

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Swedish Armed Forces, Afghanistan