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05/11/2017

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Centennial CrossFit - CrossFitWarm-upWarm Up 1 (No Measure)Inch Worm Toy Soldier Inside Outs/ Outside Ins Duck Walk Frogger Burpees 2x: 10 Straight Leg KB Deadlifts 10 RKBS 10 Goblet SquatsStrengthDeadlift (3-3-3-3-3)MetconMetcon (AMRAP - Rounds and Reps)15 Min Amrap: 7 Push Press (50% 1rm) 14 O/H Wtd Walking Lunges 21 O/H…

05/10/2017

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Centennial CrossFit - CrossFitWarm-upWarm-Up 12 (No Measure)Run 400m Inch Worm Toy soldier Run 300m Inside Outs/Outside Ins Duck Walk Run 200m 2x 5 Pull Ups 10 RKBSMetconMichael (Time)3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who…

05/09/2017

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Centennial CrossFit - CrossFitWarm-upWarm-Up 12 (No Measure)Run 400m Inch Worm Toy soldier Run 300m Inside Outs/Outside Ins Duck Walk Run 200m 2x 5 Pull Ups 10 RKBSEMOM3 Position Snatch (EVEN MINUTES)High Hang, Above the Knee, Full Snatch12 Min AmrapRing Dips (ODD MINUTES: Max Unbroken)MetconMetcon (Time)4 RFT: 300m Run 10 Pull…

05/03/2017

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Announcements****TESTING WEEK BLOCK 2****Centennial CrossFit - CrossFitWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetconMetcon (Time)3 rope climb or 9 modified 200m odd object carry 20 GHD sit-up (Wtd Sit Ups) 30 pushups 40 1 arm kbs,…

05/02/2017

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Announcements****TESTING WEEK BLOCK 2****Centennial CrossFit - CrossFitWarm-upWarm Up 13 (No Measure)High Knees Butt Kicks Run 200m Inch Worm Toy Soldier Run 200m Inside Outs/Outside Ins Duck Walk Run 200m 2x: 10 DB Thrusters 10 Tuck JumpsBurgener Warm Up NST (No Measure)1. Down and "Finish" 2. Elbows High and Outside 3.…