Make sure that you are signed up online for B4B. Just click over to the right and sign in. WOD…
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Swod: Snatch 75% x 5 85% x 3 95% x 1 10-8-6-4-2 Dead hang Pull ups KBS (55 or higher/40…
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    Focus: Handstands *progress from Handstand to shoulder taps to eventually Handstand walking Nancy 5 Rounds for time: Run…
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    Warm up: (15 min) Dutch • 1×5 @ 40% • 1×5 @ 50% • 1×3 @ 60% Max…
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Rob H. will be traveling to Dallas this weekend to get his CrossFit Football Cert.  Can’t wait to hear all…
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  After seeing an ad for coconut wraps in Paleo Magazine, I had to give Pure Wraps a try. I…
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The Bear Complex This is one rep: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press…
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  3 Rounds of: 400 meter Run 10 HSPU 10 KTE 250 m ROW (Row primary/ Run Secondary)

Focus on Medball Cleans 21-15-9 Press (unbroken) 95/65 Med ball cleans (modify accordingly) 35 Double unders (100 singles)

SWOD deload on Back Squats (technique on Box Squats) 5 reps at 40% Back Squats 5 reps at 50% Back…
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