"Kinky Wizards"

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Partnah WOD!!

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

 

"Abe Froman"

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WOD
At 0:00
800m Run
20 Push-ups
16 Front Rack Lunges (115, 75)
14 Toes to Bar
At 9:00
600m Run
18 Push-ups
14 Front Rack Lunges
12 Toes to Bar
At 16:00
500m Run
16 Push-ups
12 Front Rack Lunges
10 Toes to Bar
At 22:00
400m Run
14 Push-ups
10 Front Rack Lunges
8 Toes to Bar
27:00
200m Run
Max UB Push-ups
Max UB Lunges
Max UB Toes to Bar

*Record all splits and max reps from last round

Level 3 – 95, 65
Level 2 – 75, 55
Level 1 – 65, 35

"Team Tucker"

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As many of you know, Christine B's two little ones, Tucker & Beau, are currently in a battle with Duchenne Muscular Dystrophy. We had a great event at CFK in January in support of Tucker & Beau, and it's time to keep them in our thoughts again. 

Today Christine and her husband Alben are heading to Washington, D.C. to stand together before the FDA to push for approval of eteplirsen, an important treatment for those who have Duchenne. To do our small part, we will be doing Today's workout in honor of Team Tucker. If you have a t-shirt from the Tucker Beauhawk event, please plan on wearing it! We have a few left at the gym for anyone who did't get one the first time through. Also, we encourage everyone to post any pictures or social media hashtags in support of Team Tucker. Days like this are a phenomenal way to spread awareness about Duchenne, which gets us that much closer to a cure. 

Hopefully we will see a ton of you today! We will workout in honor of Tucker and Beau…

Strength
EMOM: 10 Minutes
Bear Complex
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead

WOD
20 Box Jumps
20 Power Cleans (135,95)
15 Box Jumps
15 Shoulder to Overhead
25 Front Squats
15 Shoulder to Overhead
15 Box Jumps
20 Power Cleans
20 Box Jumps

Level 2- (115, 80)
Level 1- (95, 55) singles 15-10-20-10-15 Reps

CrossFit Hero WOD: Hidalgo

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U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Hidalgo

For time*:
Run 2 miles
Rest 2 minutes
20 Squat Cleans (135/95)
20 Box jump, 24" box
20 Walking lunge steps with plate held overhead (45/25)
20 Box jump, 24" box
20 Squat Cleans
Rest 2 minutes
Run 2 miles

*Modification: Make it a partner WOD