Muscle Up Progressions
Handstand Skill Work
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12 min Nate
Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
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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.
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Why do you CrossFit?
You all rocked it this AM! Good work!
FS: 135- 165- 185 – 205 (2) -195 (2)
10:00 mile
@ Janet – MIss seeing you and Cassidy in the afternoons!!
FS: 95-105-115-125-130 (previous 3 rep max was 125#)
Mile: 8:20
Mark challenged me today so I had to hit our WOD this evening.
FS 275-295-315-335-355(2)
Seated Box Jump – Worked up to 46.5″
Mile – 6:29
Legs were done had no kick left in that last 800m
It was great to be back in the gym…although my FS’s suuucckkked…must work on these!
FS=185-205-225failed-215×1-205×1-205×3
7:17 mile
Snatch Skills
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4 Rounds for Time of
4 Wall Climbs
10 Pull Ups
16 Lateral Box Jump Over
A. DL 3-3-3-3
B. SP 5-5-5-5
C. Row 250m x 4; r/r – 30s
D. 100 Hollow Rocks
DL: 85-95-105-115
SP: 55-60-65(x4)-65 (x4) (My one rep max was 65#, now it is my 4 rep max!)
Row: :57 – 1:00 – 1:02 – 1:04
Way to go on all of the PRs today!! 
Proud of all the PRs! I know of at least 5 today. And don’t forget to thank yourselves….YOU are the one making the commitment to work harder than most, pushing yourself to the brink, and expending the blood, sweat, tears. You guys/gals deserve it (especially my 5pm’ers…..remember those 110 degree days). Keep up the hard work and consistency and you will amaze yourself!!
Hey afternooners! Way to go!!!
I hit a pr on dead lift as well 165. I aspire to get to 195 one day. Clarissa that’s Awesome!
On sp I got to 75.
Rowing was 58/59/60/61
At least it was consistent right 
AMRAP in 15 min of
10 Squat Cleans 115/75
400m Run
10 TTB
You can’t do what???
Kyle Maynard
No Excuses CrossFit
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Split Jerk
3-3-3-3-3
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AMRAP in 7 min of
3 CTB Pull Ups
3 Burpees
It was a fun workout this morning. Thanks!
Good surprise, always glad to have you bro!
What is this? Call out the coach week? 9 rounds + 3 HSPU
4 rds + 1HSPU