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  Monday, April 21, 2014 Tomorrow: KELLY
Happy Birthday Denise & Devan
  
Run, KBS, SU, & PU
(Time)
4 Rounds
  400m Run
  10 Kettlebell Swings  Rx(53/35)
  15 Sit-Ups
  12 Pull-Ups

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Chosen as WOD: Mon,Mar 19,2012
13:56 Rx Angie F Today!
 14:21 Rx Angela Du Mon,Mar 19,2012
  15:53 Rx Lori Mon,Mar 19,2012
12:21 Rx Nathan L Mon,Mar 19,2012
 13:06 Rx Jeff R Mon,Mar 19,2012
  14:11 Rx Scott S Mon,Mar 19,2012

Erik18:37  44#, band pu
Debbi17:23  26 lb kb bl/rd band
Wendy23:12  35#KB; purple band pu's 2 rnds; purple&red 2 rnds
Melissa P23:16  bl&rd band (2) gn (2), 26lb kb
Lisa14:12  jumping pullups + co
Nate S15:07 Rx CO (30 & 35)
Angie F13:56 Rx 15 PU on 1st round by mistake. 44# KB 1st round

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  Sunday, April 20, 2014
Ronnie Y
Don't forget RHOP is 3:00 to 5:00 today.

  
RHOP 4.20.14
(Check In)
Warmup
   - GPWU
   - 1 mile Jog or 1000 Meter Uphill Row

Skill
    The Four Goats
      EMOM x 10
        Odd - Goat 1
        Even -  Goat 2

       EMOM x 10
         Odd - Goat 3
         Even - Goat 4)

3RFT:
   10 Strict HSPU
   10 DB Snatch, 70/50 - (Each Side)

Rest  

10 Rounds For Time
   10 - Pull-ups  
   10 - Ring Dips
   10 - TTB

Rest

'Tosh Sprints'
   3 Rounds for time of:   200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

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Nate MYes  3RFT:7:50--10RFT:17:28
Scott SYes  GOAT 24'bj, 15' HS Walk, 12 GHDSU, 20 Walking Lunges; 8:29 (50# DB), 24:32, No Tosh Sprints
Angela DuYes  10 thrusters/5 mu progressions/8-9 calorie row/30 du. 6:19 kipping hspu/ 25# snatches/ 21:26 10 butterfly5 rd,10 ttb
Laura PYes  wbs,row cal,dus,hs walk, 6:54strict 25#snatch, 7rds (arm)
Ronnie YYes  8:34 (75# DB) 23:35
Joe PYes 
Nathan JYes  Goat MUs, power clean form, strict press, weighted situps, 13:23 (70lb DB), 22:55
AaronYes 
Jeff RYes 
Blake MYes 
Tom NYes 
Claudia NYes 
KaitlinYes 
CrossFit Cherokee Apr 20,2014

CrossFit Cherokee Apr 20,2014

Ronnie Y 9:16am
It's open from 3:00 to 5:00 today

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