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ROBERT KINNEY
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Wednesday 15.04.29
Warm Up (10min) - Dynamic Stretching - Burgener Warm up - 800m Jog   Main WOD "The Seven" 7RFT, 35min Time Cap - 7 Hand Stand Push Up - 7 Thrusters 135/95# - 7 Knees to Elbows - 7 Deadlift 245/185# - 7 Burpees - 7 KB Swings 53/35# - 7 Pull-ups Post loads an...
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Friday 15.04.24
**SWEATSHIRT ORDERS OPEN** Warm Up (10min) - Dynamic Stretching - Burgener Warm up - 3 RFQ of 10 Supermans & 10 Med Ball Cleans   Team WOD 1RFT, Teams of 3 - 100 KB Swings 53/35# - 100 Cleans 135/95# - 50 GHD Sit Ups Post loads and results to www.ironmajo...
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Thursday 15.04.23
**SWEATSHIRT ORDERS OPEN** Warm Up (10min) - Dynamic Stretching - Burgener Warm up - 3 RFQ of 10 Burpees and 20 Double Unders Skill (15min) - Hip Mobility Main WOD 5RFT, 15min Time Cap - 10 Burpee Box Jumps - 20 Calorie Row Post loads and results to www.i...
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Wednesday 15.04.22
**SWEATSHIRT ORDERS OPEN** Warm Up (10min) - Dynamic Stretching - Burgener Warm up - 2 RFQ of 10x Strict Pull Ups Skill/Strength (15min) - 3x 10 Ring Rows - 3x 10 Ring Dips Main WOD 15 Min AMRAP - 10 Kettle Bell Swings 53/35# - 5 Bar Muscle Ups - 200m run...
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Tuesday 15.04.21
**SWEATSHIRT ORDERS OPEN** Warm Up (10min) - Dynamic Stretching - Burgener Warm up - 2RFQ of 20 Double Unders and 10 Kettle Bell Swings Skill (15min) - 1k Row at a slow pace (5k pace) Main WOD "FRAN" 21-15-9 - Thrusters 95/65# - Pull Ups Post loads and re...
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Monday 15.04.20
**SWEATSHIRT ORDERS OPEN**   Warm Up (10min) - Dynamic Stretching - Burgener Warm up - 2 RFQ of 10 Box Jumps & 10 Double Unders Skill (15min) - 3x Attempts Max Kipping Hand Stand Push Ups Main WOD 5RFT - 400m Run - 30 Double Unders Post loads and results ...
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Friday 15.04.17
Warm Up (10min) - Dynamic Stretching - Burgener Warm up - 3 RFQ of 20m Lunge Walk & 10 Burpees Skill/Strength (15min) - 3x 10 Dead Lift @ 50% 1 RM Team WOD 4x 4min AMRAP, 2 Partners - Box Jumps 24/20" - Push Ups - Air Squats - Pull Ups Post loads and result...
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Thursday 15.04.16
Warm Up (10min) - Dynamic Stretching - Burgener Warm up Skill (15min) - Mobility Main WOD 1RFT, 10min Time Cap - 100 KB Swings 53/35# - 100 Double Unders Post loads and results to www.ironmajorcrossfit.com . Coach's Notes. Normal start times of 0545, 0630, ...
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Wednesday 15.04.15
Warm Up (10min) - Dynamic Stretching - Burgener Warm up - 3 RFQ of 15 Kettle Bell Swings Skill/Strength (15min) - 1 Rep Max Hang Squat Clean Main WOD "Tax Day Triplet" 1RFT - 21 Dead Lift 185/135# - 21 Box Jump 24/20" - 50 Double Under - 15 Dead Lift - 15 B...
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Sweatshirt Sweatshirt Sweatshirt
Orders Begin 20APR15 Thru 27APR15!!!   Missed your chance to buy a sweatshirt in November?  Jealous of all that sweet IMCF gear floating around?  Here is your chance (last chance CGSC 2015) to leave with a CUSTOM MADE sweatshirt.  Details Below.  3 Sty...
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