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CrossFit Central Downtown - CrossFit DowntownHappy Independence Day!A: Smykowski (Time)For Time: Run 6k 60 Burpees Pull-upsIn honor of U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, OH, was killed on June 6, 2006To learn more about Smykowski click…

July 4th Hero WOD!

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CrossFit Central Downtown - CrossFit DowntownJuly 4th Hero WOD Downtown 9am!A: Metcon (Time)2 rounds for time Run 400m 60 - Lunges (alternate, knee touch=1rep) 60 - Bar Over Lateral Hops 60 - Deadlifts 95/65 20 - Parallel Ring Rows Scale…

Friday July 3rd

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CrossFit Central Burnet - CrossFitA: Deadlift (15 min to find 1 rep max)B: Metcon (Time)50 wall ball 20/14 400m run 50 KB Am swing 24/16 400m run10 min cap

July 3rds, 2015

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CrossFit Central Downtown - CrossFit DowntownJuly 4th Hero WOD Downtown 9am!A: Deadlift (3x5)B: Metcon (Time)3 rounds for time 12 Front Squats 135/95 12 Push Press Scale Weight Appropriately. Needs to be demanding but close to being unbroken

Thursday July 2nd

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CrossFit Central Downtown - MisFitsA: Metcon (Time)400m run 1 MU/2 C2B 30 Back squat 30 Front Squat 400m run 20 Back Squat 20 Front Squat 400m run 10 Back Squat 10 Front Squat 1 MU/2 C2B 400m runFellas will be…

7.2.15

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CrossFit Central Burnet - CrossFitCrossFit Central Total Day 2A1: Shoulder Press (1 rep max)A2: Push Press (1 rep max)A3: Push Jerk (1 rep max)15 min to find your one rep max SHP, PP, & PJB: Power Clean (1 rep max)15…

July 2nd, 2015

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CrossFit Central Downtown - CrossFit DowntownJuly 4th Hero WOD Downtown 9am!A: Metcon (AMRAP - Rounds and Reps)15 minute AMRAP 30 - Wall Ball Shots 20/14# 15 - Sit ups 30 - KB Swings (Russian) 53/35#B: 500m Row (Time)Max Effort 500m…

Wednesday July 1st

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CrossFit Central Downtown - MisFitsA: Hang Power Clean (EMOMX10: 3 HPC (AHAP))Warm up: 3rnft 5 Primers 10 MB Cleans ME Nose and Toes HoldB: Metcon (AMRAP - Rounds and Reps)AMRAP 10: 1 Clean 135/185 5 Strict HSPU 7 Pull-up

7.1.15

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CrossFit Central Burnet - CrossFitCrossFit Central Total Day 2A: Shoulder Press (1 rep max)A2: Push Press (1 rep max)A3: Push Jerk (1 rep max)You will have 15 min to fine your max SH Press, PP, & PJB: Power Clean (1…

Wednesday July 1st, 2015

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CrossFit Central Downtown - CrossFitJuly 4th Hero WOD Downtown 9am!A: Metcon (Time)For Time: Run 800m 150 Double-Unders (3 minute max effort) 50 Burpees Run 800m 100 Double-Unders (2 minute max effort) 35 Burpees Run 800m 50 Double-Unders (1 minute max…

Tuesday June 30th

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