CrossFit Augusta

Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 080718.

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Four rounds for time:
Run 400 meters
Rest 2 minutes

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“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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Rest Day. Not for me.

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On the way home from the beach. Can’t get away from the rain!
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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Is three layer key lime pie on the zone?
Front Squat 10-10-10-10-10 reps

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Fay is back. No beach shots today. Enjoy Murph.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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I bought a flag for the joint. I’ll hang it when I get back. Got to love our troops.

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Here at Pensacola Beach waiting for Fay. Have fun with the WOD. I will being doing kettlebell circuits on the beach, weather permitting.
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

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Every body getting there exercise and fitness on at Crossfit Augusta.
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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