Beast Mode!!!

“First Blood”
For Time:
1000m row
20 Thrusters (135,95)
30 Toe 2 Bars
40 Plate Lunges (45,25)
50 burpees

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Kara-Kasie Send Off Party!!!

Kara has shown the True Character of a CrossFitter!!! Since day one she has trained at 100% intensity and brought smiles to the faces of all our members. We will TRULY miss her

Tonight @ 6pm-8pm at CFB
Ka$hout to be Announced!!!

Bring your own Beef
Bring your own Booze
We will have the Grill going!!!

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Joao aka Johnny aka the Portuguese Rooster!

EMOTM 15
1 Snatch + 2 OHS
–start at 50% increase each set by 5-10lbs.

Competitors
EMOTM
1 OHS from Floor
–start at 50% increase each set by 5-10lbs.

Ka$hout
1 Mile Run for Time

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Happy Birthday “CC Engine”
We all Love You!!! ❤❤❤

Without you there would be no CFB!!!

Team Jumpin
Teams of 2
2 Rounds
200m Sandbag Run switch bag at 100m
10 Tire flips each (240,180)
10 Jumps through tire each
50 KB Swings (53,35)
100 Double Unders

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Bacon!!!

Hammer
5 Rounds
5 Power Clean (135)
10 Front Squats (135)
5 Push Jerks (135)
20 Pullups
Rest :90sec between rounds

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Flyin Ryan!!!

Skills
5 rep Max Weighted Pushups

Twelve
AMRAP 12
12 Burpee Box jump (24,20)
12 Ring dips
12 Knee to elbow

Competitors Double WOD:
3 rounds
300m row
15 thrusters (95)

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Karakasie…pulling a DD!!!

Strength
Low Bar Back Squat 3×3 @ 85%

Dead Sexy
5 Rounds
15 Deadlifts (225,135)
25 Abmat situps

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Nice Elbows! Kelly kel

Cleaning Cindy
Power Clean (155/115)
10-9-8-7-6-5-4-3-2-1
*Perform one round of “Cindy”(5 pullups 10 pushups 15 air squats) following each set of Power Cleans.

Post results to comments.

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CrossFit Kids Cinco de Wodo!!

Skillz
1)Pose Running drills
2) 400m Sprint for the Leaderboard

21 Jump Street
21-15-9
Box Jumps (24,20)
Burpees
Wall balls (20,14)
KB Swings (53,35)

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