TUESDAY

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HAPPY BIRTHDAY TO GREG!!!

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In celebration of a trainers birthday here is a fun birthday WOD.
STRENGTH
5×2 EMOM Box Jumps holding 25#, higher box than last week
Front Squat @5×65%, 5×70%, 5×75%, 5×80%, 5×85%

METCON
“Gulo Gulo”
(AMRAP in 16)
4 deadlift @315/225
4 muscle ups
4 deficit HSPU @8/4″
29 double unders

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MONDAY

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CrossFit Homer Glen had a lot going on this weekend.

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Congrats to Maggie and her team finishing 2nd at the CrossFit Amplify Garage Games. Our new guy Joe was also at the Garage Games but competing as an individual and finished 12th in the Rx’d division. Last but not least Congrats to Kristin for completing another marathon in Carmel. She finished in 3 hours and 19 minutes.
METCON
(OT2:00)
2 wall climbs
Down and back bear craw
20 air squats

METCON
(10 minutes to complete as much as possible)
100 box jump buy in @24/20″
Then
21-15-9-9-15-21
Power snatch @95/65#
OHS @95/65#

SATURDAY

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SORRY FOR THE INCONVENIENCE BUT THERE WILL BE NO OPEN GYM TODAY. THE 9am WILL STILL BE HEL AS USUAL.
METCON
(For time)
40 pullups
50 wallball shots @20/15#
60 deadlift @135/95#
70 burpee

THURSDAY

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Getting there pose on…I mean stretch.
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STRENGTH
Pullups

METCON
(Tabata mashup style)
16 intervals of 20sec on/10 sec off
Double unders
Medball cleans @20#/15#

WEDNESDAY

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STRENGTH
Push Press OT2:00
@5×60%, 5×65%, 5×70%, 5×75%, 5×80%

METCON
10 shuttle runs

TUESDAY

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DON’T FORGET CARL IS HERE THIS WEEKEND. Remember to schedule time with Bridget.

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(5 rounds for time)
25 push press @125/85#
25 burpees
25 snatches @125/85#
25 sit-ups

MONDAY

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So we are going to order some shirts. We want to get them in before regionals so we can all wear them to Navy Pier and watch regionals, which is in a month. You will have this work week to get your number of shirts and sizes on the sign up sheet. I will be ordering them on Friday the 11th, so we will need your money by 6:30 FRIDAY evening. We need to rush because we don’t have much time to get them ordered and printed by May 9th. The price will be $22. Here are the color choices.
May want to go a size up. These kind of shirts run small usually.

Men’s style T-Shirt

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Ladies style T-Shirt

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Ladies Tank Top

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STRENGTH
6×3 EMOM Box Jumps holding 25#

Front Squat OT2:00
@5×60%, 5×65%, 5×70%, 5×75%, 5×80%

METCON
(For reps)
4 minutes of: KB Swings @70/50#
3 minutes of: KB Squat Cleans @70/50#
2 minutes of: pistols
1 minute of: ring dips

SATURDAY

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METCON
Teams of 2
(AMRAP in 9)
Partner 1 – 12 thrusters @95/65#
Partner 2 – rest
P1 – holds bar overhead when done with thrusters
P2 – 12 burpees box overs
Then switch
*you can only do the burpees if bar is above head. If it goes below head or is dropped your teammate has to stop doing the burpee box overs.

FRIDAY

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He’s back!!
For an appointment contact Bridget.

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METCON
(21-15-9 reps for time)
Power clean @135/95#
HSPU

THURSDAY

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STRENGTH
(EMOM in10)
8 pistols alternating legs

METCON
(3rounds for time)
15 burpees
15 pull-ups
15 box jumps 24/20″