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11.1.14

Announcements Wed CFLL 6:30am sod will be at 6 am instead ** Starting 11/4 Monday & Wed Only 6:30am will be at 6 am instead. CrossFit Ootlewah, Main – CrossFit View Public Whiteboard Warm-up Shoulders and Med Ball Run (No Measure) 2 Sets of: 10 Bandy Pull Aparts 10 Bandy Shoulder Dislocates 10 Kip Swings […]

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10.30.14

Announcements Wed CFLL 6:30am sod will be at 6 am instead ** Starting 11/4 Monday & Wed Only 6:30am will be at 6 am instead. CrossFit Ootlewah, Main – CrossFit Olympic Lifting: Rest View Public Whiteboard Warm-up (No Measure) 3 Rounds: 10 Goblet Squats 10 Banded Presses 10 Banded OHS Weightlifting Snatch (1 Rm Retest […]

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10.29.14

Announcements Wed CFLL 6:30am sod will be at 6 am instead ** Starting 11/4 Monday & Wed Only 6:30am will be at 6 am instead. CrossFit Ootlewah, Main – CrossFit Olympic Lifting: 1) Snatch Retest 2) Front Squat Retest View Public Whiteboard Warm-up 15 min Mobility (No Measure) hips lats shoulders (No Measure) 2 Rounds: […]

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10.28.14

Announcements Wed CFLL 6:30am sod will be at 6 am instead ** Starting 11/4 Monday & Wed Only 6:30am will be at 6 am instead. CrossFit Ootlewah, Main – CrossFit Lifting: Front squat – 80% x 1 Clean pull – 80% x 2 x 3 View Public Whiteboard Warm-up (No Measure) 4 Min Hip and […]

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10.27.14

Announcements Wed CFLL 6:30am sod will be at 6 am instead ** Starting 11/4 Monday & Wed Only 6:30am will be at 6 am instead. CrossFit Ootlewah, Main – CrossFit View Public Whiteboard Mobility Warm-up OHS/Squat Therapy (No Measure) 3 Rounds 10 OHS 65/35 10 Squat Therapy Weightlifting 12 Min EMOM Snatch/Back Squats (6 x […]

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