Protected: WOD/Blog

Strength: 4 rounds 1 minute per exercise

wall ball sit-ups, superman, hollow rock

Wod: 4 rounds max reps

1 minute Wall Balls

1 minute rest

1 minute push-ups

1 minute rest

1 minute Box Jump Overs

1 minute rest

1 minute Double unders

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Strength: 12 min EMOM

2 Heavy Squat Cleans

WOD: Hero Wod “T.U.P” (courtesy crossfit.com)

15-12-9-6-3 For Time

Power Cleans (60/40)

Pull Ups

Front Squat (60/40)

Pull Ups

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U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

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Reminder that we have our Christmas get together this Saturday 12th December at Wellingtons Bay from 10am-2pm. Bring your whānau and a plate, there will be a BBQ there as well. Come one, come all✊

Strength: Push Press, Push Jerk, Split Jerk 5×1 working up to a heavy weight

WOD: Down and back for time

40 Deadlifts 40/60

30 Power Clean

20 Front Squat

10 S2OH🔙

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