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564, Wednesday November 27th 2013 (aka Jeff's Birthday)

11/26/2013

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Happy Birthday to our brother Jeff Holguim.  Many more years to you sir!

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WOD:  Birthday Chipper:
Run 1 Mile,
38 Ninja Burpees, S Burpees, Rx Ninja Burpees, C Ninja Burpee Pullups,
38 Clean and Jerks @ 60% of 1 RM  (if your 1 RM C&J is 200 lbs, your weight will be 120lbs.)

* If you came to workout on Tuesday we did Split Jerk for the lift, so it will be fairly easy to find your 1 RM C&J because your Jerk is usually the harder lift for most. 

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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
  • Information
    • Meet the Coaches
    • Location
    • Facebook
    • Photos
  • Pricing
  • Classes
    • Memberships
    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • PERSONAL TRAINING