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November 11, 2015 by Justin VanBeek in Workout of the Day: Adults

WEDNESDAY WORKOUT

No split today because we are going to get a little bit of everything in today! STRENGTH: 15 minutes Work up to 75% of your 1RM Deadlift from last week and do just 1 set of 5 reps with no DROPPING or REBOUNDING off the floor on all reps…

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Olympic Skills Bench Press Karen Front Squat Team Push Jerk Split Jerk Run Pull Ups Lunge Fran Annie Snatch Row HSPUS Tabata Push Ups Wall Ball Deadlift Muscle Ups Thruster Overhead Squat EMOTM Chipper Barbara Randy DB Press T2B Clean & Jerk Pistols Box Jump DB Snatch Grace Burpee Muscle Ups Rope Climbs Skills Clean Testing Bike Push Press Testing - Skill Strict Diane 3k Row GHD Nate 500m Row Knees 2 Elbow Ring Dips Split Snatch Squat Clean Burpees Back Squats Toes 2 Bar Slams L-Sit AbMat Sit Ups 12 days of Christmas Power Clean Good Mornings Double Unders KB Snatch Sumo DL High Pull Clean Thrusters Max Effort Box Jump KB Complex DB Man Makers Strict Press Stone Loading RDLs Isabel Weighted Pull Up Cindy Sled Push Loaded Carries Weighted Push Ups Weighted Pull Ups Hydro Combine Triple 3s DB Sh2OH Overhead Walking Lunges Bar Muscle Ups Gymnastics Holds Bear Complex Hero Mobility Wall Walks Hill Runs Ring Push Ups Snatch Balance Bent Over Row DT Murph Sumo Deadlift Snatch Grip Deadlift KB Swing DB Thrusters Endurance WOD Burpee Toes 2 Bar Sandbag Carry Stone shouldering DB Clean Tire Flips Sledgehammer Sandbag Double KB Cleans Holds 100m Sprint Burpee Box Jump Overs Ring Row Single Arm DB Press Single Arm Bent Over Row Burpee Pull Ups Open WODs Front Rack Walking Lunge Barbell Reverse Lunge Air Squat Single Arm DB Squat Snatch Deficit HSPUs Ski Erg Sled Drag Double KB Deadlifts Sumo Deadlift High Pulls KB Goblet Squat Angie

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5 days ago

Get registered today so you can get a T-shirt and so you can do 224 burpees with a partner in 20 minutes. It is the Rhonda Team Burpee Challenge and its the bloopers, although they didn't give Pete many. Thanks to DTO Crossfit, Crossfit Viral and YOU! ... See MoreSee Less

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6 days ago

One day left to register to get a t-short order. Be a part of the fight against Colon Cancer and have some fun doing 224 burpees. Yes it is fun..its a blast! ... See MoreSee Less

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6 days ago

We are up to 8 burpees cause it’s July 8th. And Lisa B joins me and thanks to Colin on camera err cell phone. It’s 224 burpees with a partner in 20 minutes. But today it’s 8. Here we go. (Remember register by the 10th for your tshirt) ... See MoreSee Less

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6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

crossfithydro@gmail.com

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