Here is Moe repping some 25# Weighted Pull-ups.

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps

Run 400 meters

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I always love it when its deadlift day.  Here is Val working on some dumbbell cleans.

Deadlift 3-3-3-3-3 reps.

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 Here is Danny doing some 95# Thrusters

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Today is a much needed rest day. Take a look at Rhiannon showing Will how to do Handstand Push-ups.

Rest Day

The rubber mats have finally arrived!!! Take a look at the progress.

Weighted pull-ups 1-1-1-1-1-1-1 reps

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Back Squat 5-5-5-5-5 reps

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“Quarter Gone Bad” the other day was intense. Everyone worked hard, but Jake put out a monstrous effort. Take a look at the form and depth on his Thrusters. That’s what we like to see. He also didn’t take any shortcuts on his Burpees, chest to floor and good air every rep. Good job Jake.

Shoulder press 3-3-3-3-3 reps

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This past weekend we put in an order for CrossFit Kinnick Shirts!!! We are going to have both men’s and women’s shirts in a variety of colors and sizes available. Some of you have seen the benchmarks for the four levels of athletes (Basic, Advanced, Elite, and Mutant).  We are now going to be awarding different color shirts to those athletes who fulfill the requirements for the various levels.  These shirts will not be for sale.  They can only be earned, not bought.  Here is a sample of one of the shirts we have coming. I hope you like it.

Rest Day

We now have access to the bathroom!!! After some long hours of demolition and building, we finished installing the door to the bathroom. Here are some pictures of the progress.

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Here is Jeremy resting and working during the Weighted Pull-ups of “Quarter Gone Bad”.  He was doing quite a bit more resting than working I might add.

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

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