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11272013

GymBowie – CrossFit View Public Whiteboard Warm-up (No Measure) Coach’s choice 3:00, Then: Metcon (AMRAP – Reps) Tabata pushups Score is lowest number of reps in any round Back [...]

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11262013

GymBowie – CrossFit View Public Whiteboard 50 Burpees for Time (Time) 50 Burpees for Time Mobility Spend 10:00 on mobility for OH position and squat depth. Fran (Time) 21-15-9 Thrusters, [...]

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11252013

GymBowie – Femme Fit View Public Whiteboard Metcon (Time) 4 RDS: Every 3 min complete 10 Push Up 10 Lunges 10 DB Thrusters (15lbs) THEN…. 3 Rounds for Time

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11252013K

GymBowie – CrossFit Teens & Kids View Public Whiteboard Warm-up (No Measure) 10 Plate Burpees Rt. Plate Carry Down/Back Lt. Plate Carry Down/Back 10 plate Burpees OH Lunges Down/ Back [...]

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11252013

GymBowie – CrossFit View Public Whiteboard Warm-up (No Measure) 5:00 Coach’s choice, then: 3 rounds 1:00 HSPU/ 1:00 Hollow Rocks or plank Deadlift (1,3,5, Failure) 1,3,5, Failure; @ [...]

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11233013

GymBowie – Saturday Morning Workout View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 [...]

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11222013

GymBowie – CrossFit View Public Whiteboard Warm-up (No Measure) FRAN: (with just the bar!) 21-15-9 Thrusters kipping pull ups (band if necessary) Metcon (Weight) Strength Endurance: EMOM x [...]