Challenge Accepted

WOD and Schedule

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10.10.21
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"TOP HEAVY"

5 Rounds on the 5:00
800 Meter Bike
8 Barbell Bench Press
12 Strict Ring Dips

*Build in weight each round

*Score = Heaviest Barbell Weight

WOD

"FRANCINE"

Part 1: 5×3 Heavy-ish Thruster [ALL TRACKS]

5×3 Heavy Thruster

*Athletes should choose a weight heavier than their “FRANCINE” weight

*Score = Lightest Barbell Weight

Part 2: “FRANCINE”

[COMPETE]

10 Rounds For Time:
3 Thrusters (135/95)
3 Bar Muscle-ups

*Score = Time it takes to complete the workout

[TRAIN]

10 Rounds For Time:
3 Thrusters (135/95)
3 Strict Chest-To-Bar

*Score = Time it takes to complete the workout

[SWEAT]

10 Rounds For Time:
3 Thrusters (95/65)
6 Kipping Pull Ups

*Score = Time it takes to complete the workout

"JACK SPARROW"

[SWEAT]

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (35/20)
30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (35/20)
*Completed in 6x25ft Increments

*Score = Time it takes to complete the workout

[TRAIN/COMPETE]

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments

*Score = Time it takes to complete the workout

Class Schedule

MON

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • Youth Program

    -

  • CrossFit

    -

  • CrossFit

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TUE

  • CrossFit

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  • CrossFit

    -

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

    -

  • CrossFit

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  • Youth Program

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  • CrossFit

    -

  • CrossFit

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WED

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • Youth Program

    -

  • CrossFit

    -

  • CrossFit

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THU

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

    -

  • Youth Program

    -

  • CrossFit

    -

  • CrossFit

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FRI

  • CrossFit

    -

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • Youth Program

    -

  • CrossFit

    -

  • CrossFit

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SAT

  • CrossFit

    -

  • CrossFit

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  • CrossFit

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  • CrossFit

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SUN

  • Yoga

    -

  • Open Gym

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