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  • Tuesday 5-26-15: WOD “2 for 1 OnRamp Special”

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    Jen, Hilary, Kim, Lizzy, Staci and Traci looking good on the women’s CF906 softball team!!!
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    WOD:
    21-15-9 reps
    For time of:
    Wallballs 20/14#
    Burpees

    OnRamp:
    3 Rounds For time:
    15 Front Squats
    400m Run
    15 Push Jerks

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    “The Murph Challenge”/”2 for 1 OnRamp Special!”

    Lt. Michael Murphy, May 7, 1976 – June 28, 2005: Posthumously awarded the Medal of Honor for his selfless acts of Bravery to protect his team. The Murph Challenge Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 … Continue reading

    Sunday 5-24-15: “Murph”/”2 for 1 OnRamp Special!”

    Lt. Michael Murphy, May 7, 1976 – June 28, 2005: Posthumously awarded the Medal of Honor for his selfless acts of Bravery to protect his team. The Murph Challenge Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 … Continue reading

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    Saturday 5-23-15: WOD “2 for 1 OnRamp Special!”

    *CrossFit Kids today * 10:15-10:45 Lions * 10:45-11:15 Cubs * 11:15-12:00 Teens WOD: Run 800m 25 Overhead squats 95/65# 50 GHD sit-ups (*sub abmat sit-ups) 100 Double-unders (*sub 3x singles) 25 Sumo Deadlift high pulls 95/65# 50 Box jump overs … Continue reading

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    Friday 5-22-15: “2 for 1 OnRamp Special”

    WOD: 4 Rounds for time of: 400m Run 10 Power Snatch 95/65# 15 Burpees OnRamp: 3 Rounds for time: 800m run 40 good mornings 40 sit-ups

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    Thursday 5-21-15: Rest Day

    2 for 1 OnRamp Special! Offer Runs from Friday, May 22nd through Friday, May 29th. ***Due to Murph being on a Rest Day we will be posting it Sunday and Monday, letting you choose which day you want to do … Continue reading