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Thursday (3/13) Open 14.3 Announcement at the box at 8pm! Make Up a Missed WOD OR WOD: Partner Team Completes 2 Rounds of: 30 Deadlifts (225#/155#) 30 HR Push Ups 30 KB Swings (24kg/16kg) 30 Sit Ups 30 Pull Ups Scaled – 135#/95#, 16kg/12kg Competitor – 275#/185#, 32kg/24kg *Partners can work at the same time, but must complete all 30 reps of each movement in the order above. Partners can not be working on the same movement and can not pass. Next Level Open Prep: 8 Rounds: 200m row 10 Barbell Thrusters
Thursday (2/26) Make Up a Missed WOD Or Partner Team completes: Cash-in – 2000m Row 5 Rounds: 100 Double Unders 40 KB Goblet Squats (24kg/16kg) 30 Push Ups Scaled – 2-to-1 Single Unders, 16kg/12kg Competitor – 32kg/24kg Next Level Endurance WOD: 2000m Row (1:52 pace/ 2:05 pace)
Saturday Schedule Reminder: 8:30 – 10AM Competitor Training 10:00 – 11AM Saturday Regular Class 11:30AM – 12:30PM Yoga (Bring Friends!) Free for Members, $10 drop-in fee for Guests
Thursday (1/23) Make Up a Missed WOD OR WOD: Partner Team Completes (1 person working at a time); 70 Ground-2-Overhead (95#/65#) 60 KB Swings (24kg/16kg) 50 Box Jumps (24kg/20kg) 40 Toes-2-Bar 30 Overhead Squats (95#/65#) 20 Burpee Pull Ups 100 Wallballs (20#/14#) scaled – 65#/35#, 16kg/12kg, tuck jumps, Knees-2-Elbows, 14#/10# competitor – 115#/85#, 32kg/24kg, 30kg/24kg, WB to 12′/10′ Next Level Strength WOD: 10×3 Back Squats (50% of 1RM) After each set, complete 10 jump squats w/ empty barbell :30-60sec rest between sets *Perform each lift and jump squat as quickly and explosively as possible Strength Accessory Work: 3×12 Good Mornings 3×20 Russian Twists (45#/25# plate)
Save the date!! We will be having a Progenex Day at Crossfit Harbor East next Thursday the 30th!!! There will be free samples and giveaways! Every purchase will get some additional Swag!! Come out to Crossfit Harbor East from 4pm until the end of the day and taste what everyone is always talking about!! If you miss the Harbor East day, you can come to Owings Mills the following day 31st, from 4pm on to get some gear and taste some Progenex!!! Hope to see everyone there!!
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