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ZERO PERIOD (7TH Gr): “Palermo” By Ben T. 4RFT: -250m Run -5 Burpees -5 KB Swings -5 Jumping Pull-Ups -5 AbMat Sit-Ups -50m Sandbag Carry ZERO PERIOD (8TH Gr): “Infinity […]

SKILLS: Agility Ladders, Tunnel Crawl, Box Course Met-Con: ‘Wiseburn Tough Mudder’ 400m Med Ball Run + Obstacle Course* + 10 Burpees 100m Run Obstacle Course + 10 Ring Rows 100m Run […]

FITNESS ASSESSMENT: 3-Stroke Max Watts #1 MET.CON: “Dolphin Dash #2” For Time: -800m Run -20 Burpees -250m Row

MINIMUM DAY (11:45am Dismissal) + Block Periods = 63 min periods Recovery/Mobility Day: ROMWOD Welcome Series #4 “Mini-Murph” Exit Slip: 1. What is the purpose of Memorial Day Holiday? 2. […]

MOTIVATION MODAY: CrossFit Games Documentary: ‘Fittest On Earth’ -Start: 42:17 -End 49:30 TUESDAY/WEDNESDAY BLOCK (85min): The Hero WOD I’ve selected and scaled for our official Memorial Day workout is actually one […]