Week of Feb 20 - Feb 26
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Don't forget! Score submissions for 23.1 are due by 7pm on Monday! Submit your scores on games.crossfit.com
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Monday Feb 20
🥳🎈🎉🎂Happy Birthday today to Rick Kachur!!
We're at the Field House today for a track workout!. Kids are welcome to join in!! Older ones can do the workout with you and we have an interior court booked to play games and keep younger ones occupied.
30 min AMRAP
Run 200m
15 Push ups
30 Squats
Run 200m
15 Burpees
30 Lunges
Tuesday Feb 21
OT2M x 5: 4 Back Squats
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Row 500m
Ski 500m
Bike 1.2km
Wednesday Feb 22
🥳🎈🎉🎂Happy Birthday today to Mark Wahba!!
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50-35-20
Wall Ball (20/14)
Box Jump (24/20)
KB swing (16/12kg)
Every broken set do 10 Burpees
Cashout: 3 sets of strict pull ups
Thursday Feb 23
🥳🎈🎉🎂Happy Birthday today to Barb Znack!!
3 Cycles of:
3 min AMRAP
3 Bench Press (BW)
3 Power Clean (BW)
90 sec rest
3 min AMRAP
10/7 Cal Bike
10 Burpee
90 sec rest
Friday Feb 24
AM classes:
OT90 x 7: 1 Snatch
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1-2-3-4-5-6-7-8-9-10
Deadlift (225/155)
Toes to Bar
Saturday Feb 25
🥳🎈🎉🎂Happy Birthday today to Jenna Kobiela!!
OT90 x 5: 2 Front Squat
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7 Rounds
10 DB Lunge (2x50/35)
30 Double unders
@ 10 min begn:
OTM x 9
1) Front Plank
2) R Side plank
3) L Side plank
Sunday Feb 26
21-15-9
Thrusters (95/65)
HSPU
Power Snatch (95/65)
CTB