Wednesday 150318

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Strength

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Bench Press

10 x 3 @ 60% 1RM

Dynamic effort day…move it fast!

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WOD

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Complete as many rounds as possible in 9:00 of:

3 Toes-to-bar

3 Ball slams, 40#/30#

6 Toes-to-bar

6 Ball slams

9 Toes-to-bar

9 Ball slams

Continue increasing each movement by 3 until the 9 minutes is up.

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Dave and Shawn sporting their St. Paddy’s kilts for the 6am crew!!

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Yes the rumors you’ve heard are true…Mike H has organized a team for the The Insane Inflateable 5k at The Ranch on May 23rd! Here’s the details from Mike:

We decided on the 12-noon heat to allow folks the opportunity to do BOTH the Saturday WOD and the run, if they desire.

There is no limit on team size, so we want to let everyone know about it and hopefully git a big group.

Here are the details of the event: http://insaneinflatable5k.com and http://www.coloradoan.com/story/sports/outdoors/2015/02/25/insane-inflatable-coming-northern-colorado/24018401/

And here is the registration link: http://www.eventelf.com/events/23/register

When folks register they want to select “Join A Team” on the first page, then find CrossFit Evolve in the list of teams, and be sure to pick the 12-noon heat.

Thanks a bunch! And I hope you can join us!!!!!

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