Good Friday 4/19/19 – No 5:30pm or 6:30pm Classes. All other classes as normal. Saturday 4/20/19 – No Open Box or Family WOW! due to Easter Egg Hunt event from 10am-11am. All other classes as normal. Strength / Skillwork Overhead Squat (8-8 / 5-3-3-1 / 3-3) BB – 50% / 65-80-90-PR% / 65-65% Do not use back racks for OHS. WOD …

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Good Friday 4/19/19 – No 5:30pm or 6:30pm Classes. All other classes as normal. Saturday 4/20/19 – 9:00am Family WOD Strength / Skillwork Bench Press (8-8 / 5-3-3-1 / 3-3) BB – 50% / 65-80-90-PR% / 65-65% Use safety catches! Spot each other! WOD Metcon (Time) 5 Rounds for time of: 10 Cals. Row 10 Deadlifts 185/105# [245/185#] Larger classes will need …

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WOD Metcon (3 Rounds for time) For time: 800m Run Rest 2:00 minutes 15 OHS Squats Rest 1:00 minute 800m Run Rest 2:00 minutes 15 OHS Squats Rest 1:00 minute 800m Run Rest 2:00 minutes 15 OHS Squats  You are recording your the times for each 800m run, i.e. just the run portions. Separately record your best set of OHS. Rx+ …

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Good Friday 4/19/19 – No 5:30pm or 6:30pm Classes. All other classes as normal. Saturday 4/20/19 – Family WOD 9:00 am. WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees …

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Strength / Skillwork Shoulder Press (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009 To learn more about Bradshaw click here …

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Strength / Skillwork Back Squat (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Metcon (Time) Class-wide WOD for time: (Multiply reps indicated by # of people in class) 50 Lunges (2ct) 25 Burpees 5 Rope Climbs 25 Indian Sit-ups 50 Hip/Back Extensions 500m Row Try to not scale any of the movements if possible. Instead have someone …

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Strength / Skillwork Bench Press (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Metcon (Time) 5 rounds for time of: 4 Clean & Jerks  185/115# [225/155#] 6 C2B + 6 Ring Dips [6 Bar M/U] 40-ft. handstand walk w/ feet on wall [reg. handstand walk] The 40ft handstand walk along wall is sideways and will be 20ft …

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Strength / Skillwork Deadlift (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Metcon (Time) 2 Rounds of time of: 15 Box Jumps 30/24″ [36/30″] 400m Run 15 Wall Balls 20/14# [30/20#] .75 Mile Bike Larger classes can stagger and/or switch to a Wall Ball -> Bike -> Box Jumps -> Run order. If weather is bad, then …

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Strength / Skillwork Snatch Balance (8-5-3-3) BB-50-65-85% Snatch (5-3-1-1-1) 65-75-85-95-PR Work on Squat Snatches unless there is a real good reason not to. WOD Metcon (Time) 30-20-10 for time of: (Cap 13:00) DB Thrusters 30/20# [35/25#] Hanging Leg Raises [T2B] Elements Metcon (Time) 3 Rounds for time: 30 Step-ups 24/20″ 30 Back Extensions 30 DB Thrusters 20/15# 30 Leg Raises 30 Singles Elements won’t …

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WOD 20:00 AMRAP Run 400m 15 Pull-ups [L Pull-ups] 15 Hip extensions Strength / Skillwork Snatch 5-5-3-3-3 This isn’t about going heavy, but finding a weight you can control well with good form for 3 reps. These really should be squat snatches if able.