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