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Olympic Lifting

Sunday the 9th of November, 2014

9:30 am Yoga with Amber Owen 10:30 am Olympic lifting with #coachPANOS Power clean + Squat clean (2+1)x5 Work up to heavy weight across 5 sets or add 10lbs from last week. Power jerk + Split jerk  (1+1)x5 Work up to heavy weight across 5 sets or add 10lbs from last week. 11:30 am Cros
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Saturday the 8th of November, 2014

Warm-up 500 meter run then 3 rds, 5 Snatch grip DL 5 Snatch grip Push press 5 Overhead squat with pause rest as needed Weightlifting Snatch + Overhead squat (1+2)x5 Work up to heavy weight or add 5 lbs from last week. rest as needed Conditioning 5 rounds each Even minutes: 10-15 Thrus
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Sunday the 3rd of March, 2013

9:30 Yoga 10:30 Olympic Lifting 11:30 WOD 1:00PM Dodgeball at A1A! Olympic Lifting seminar with Brandon Jackson Sign up for the Crossfit Games Open Next Saturday, Friends and Family WOD! Want a loved one to change their life? Bring ‘em in!  
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Sunday the 23rd of December, 2012

9:30 Yoga 10:30 Olympic Lifting 11:30 Crossfit Workout 
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Sunday the 9th of December, 2012

9:30 Yoga 10:30 Olympic Lifting 11:30 Crossfit Coach’s Choice
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Saturday the 24th of March, 2012

Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thr
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Thursday the 22nd of March, 2012

Open WOD 12.5 SCORES Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barb
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