Hero WOD Nate 05/06/18

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Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 32/24kg

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Linda…. 24/5/18

Girl Bench

CrossFit Daily WOD

“Linda” AKA 3 Bars of Death
Rx’d
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift @ 1 1/2 times BW
Bench Press @ BW
Squat Clean @ 75% BW (power can be subbed)

When Scaling please adjust weight that 12-15 unbroken reps should be achieved

Scaled/Fitness
10-9-8-7-6-5-4-3-2-1
Deadlift, 100/65 kg
Bench Press, 60/35 kg
Power Clean, 40/30 kg

50+
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift
Bench Press,
DB or Barbell Power Clean,

RnB Friday 18/05/18

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For 3 cycles:
AMRAP in 5 mins of:
3 Power Snatches, 60/40 kg
6 Ring Dips
9 Pistols
Rest 2 mins between each cycle.
For each cycle restart the AMRAP

Chase that feeling 17/05/18

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For time:
Run, 400 m
100 Double Unders
— then —
3 rounds of:
21 Handstand Push-ups
15 Toes-to-bars
9 Front Squats, 80/55 kg
— then —
100 Double Unders
Run, 400 m

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