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Tuesday, September 30, 2014 Tomorrow: Partner Fran ,01Oct14-Strength
Happy Birthday Michelle M & Laurie

Back Squat 4x1@90%
Post load.

Deadlift Speed Pulls (from top of shin)
8x1 @ 60%1RM + 25% Bands
*rest 60sec between pulls
**We'll run through in groups that are comparable

Finish with:
100x Seated Band Hamstring Curl

0% 0%
1st255 RxLuke Today!

Luke255 Rx
Emily C6:00am...3 2 1 GO!
Teresa6:00am...3 2 1 GO!
Shane M6:00am...3 2 1 GO!
CrossFit of the Ozarks Sep 30,2014

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Monday, September 29, 2014
Happy Birthday Sarah F
1RM Clean (any style)

15 min to find 1RM Clean (power, squat, split)
Post max load.

100% 0%
Chosen as WOD: Thu,Nov 21,2013 Tue,Jul 23,2013 Thu,May 9,2013 Mon,Apr 1,2013 Wed,Dec 19,2012
1st165 RxWhitney Wed,Apr 16,2014
Abby Be Mon,Sep 29,2014
2nd145 RxJennifer Pa Mon,Jun 23,2014
3rd135 RxPepper Mon,Sep 29,2014
1st245 RxAndrew Mon,Sep 29,2014
Chris R Fri,May 2,2014
2nd235 RxTim G Mon,Jan 27,2014
Jason V Tue,Jan 28,2014
3rd225 RxKent Mon,Apr 1,2013
Eric C Mon,Sep 29,2014

Jack D195 Rx 5th
Teresa75 (PR) Rx 12th
Emily C85 Rx 11th
Andrew245 Rx 1st
Megan C75 Rx 12th form work
Pepper135 Rx 3rd
Byron185 Rx 6th
Shane M165 Rx 7th
Chris R175 Rx squat clean
Nathan185 Rx 6th
Abby Be165 Rx 1st
Tammy M95# Rx 10th
Jennifer M130 Rx 4th PR!!
Ami75# Rx 12th Power
Martin145 Rx 9th
Michelle M95 Rx 10th
Laurie75 Rx 12th
Matt T185# Rx 6th
Alan175 Rx
Eric C225 Rx 3rd
Lacey100 Rx 9th
Misty M115 Rx 6th PR
Mike T155 Rx 8th
CrossFit of the Ozarks Sep 29,2014

Tim G 1:59pm
Dang Andrew, nice work on that 245# clean! That's awesome!