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Other than those repeating 14.5 tomorrow, the Opens season has come to an end. Congrats to EVERYONE; as i know everyone gave it their best, each and every Opens WOD. Masters Competitors: we have [...]

A. Power Clean Cluster (TnG) 2.2.2 – climb in cluster to heavy  B. @80% 2K easy row 50 T2B 100 double unders 2 miles on AB

A. B. DB SA Row 4-6 reps x 4-5 sets; rest :30 between sets  C. Weighted Pullups 7×2. Not max, but heavy weight.  D1. GHD Back ext (weighted) x 10 reps x 3 sets ; rest :3″ D2. [...]

am: amrap 10 @80% – smooth3 bar muscle ups6 KB Swings (70/53)18 Double Undersrest 4 10 min Row @85% pm: A. Clean & Jerk – climb in heavy SinglesB. Power Snatch [...]

CrossFit Free sitting in 5th following week 4. Congrats to #freenation A. OHS – 5.3.1 – build to heavy eachB. OHS – @33X1 3-4 reps x 3-4 sets @65% of A’s 1 rep; stability [...]

oh yes! Monday: 14.4+Cleans – climb in singles+Thrusters – climb to heavy 5 rep

Thanx to everyone who came out for 14.4 Friday night. Great time! Great performances by all! A. Clean + FS + Clean + Jerk B. Back SqT 5-5-5 @80% C. @80-85% 30-20-10 AB cal No push up Burpee box [...]

A.  Rest  B. Back SqT – 5-5-5 @80% C. 10 min Aeronic recovery Work D. Some skill work 

Dan amA. EMOM x 10odd: 10 Wall Balls (20/14 to 10′)Even: 5 Burpees + 5 T2BB. amrap 10 @80%1 Wall Walk10 Goblet Squats (53/35)10 Burpee Box Jumps (24/20)1 Rope Climbpm:15 min on Rower:30 [...]

Congrats to CFF with the Opens thus far A. EMOM x 10Odd: TnG Power Snatch – 3-5 reps; weight ranging 135-155Even: HSPU – (athlete specific rep range)B. 750m max effort rowrest a while [...]