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Saturday: 120526

REMINDER: MONDAY CLASS SCHEDULE 7 and 8 AM ONLY. Please show up a little early and be warm by the start of your class. The Monday WOD is Murph. 5 Rounds for time: 440 Meter Run 7 Power Snatches 95/65 7...

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Saturday: 121110

Thank You again to everyone for your generous contributions for our NJ Relief Efforts!!! They will be delivered on Saturday by Stephanie Hulke. AMRAP 15 @ 115/85 3 Power Snatches 1 OHS – May be...

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Wednesday: 130213

Randy 75 Power Snatches #75 for Time Post load and time to comments: Compare to: 121016 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our...

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Monday: 130304

A) Snatch (18 minutes work up to a heavy single) B) AMRAP 8 5 Power Snatches 75/55 5 Overhead Squats 75/55 5 Squat Snatches 75/55 Post load and total number of rounds to comments:

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Thursday: 130620

Have You Signed up for Hope yet? Please sign up here: Join the Hammer Down CrossFit Affiliate and if you raise 321 dollars Crossfit will send you a shirt. If just have of the affiliate participated and...

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Tuesday: 130702

Reminder: July 4th Holiday Hours are 7:30 am and 8:30 AM please register as EVENT. Also, it’s not too late to try and raise money for Project Hope!!! See posts below. And if you get a chance, please...

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Wednesday: 130731

For Time: 10 Power Snatches 95/65 5 Rounds of Cindy 8 Power Snatches 95/65 4 Rounds of Cindy 6 Power Snatches 95/65 3 Rounds of Cindy 4 Power Snatches 95/65 2 Rounds of Cindy Post time to comments:

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Friday: 130906

Part A) Power Snatch (15 minutes work up to a heavy single) Part B) AMRAP 10 7 Power Snatches @ 75% of your best single in PART A 265 Meter Run Post load and total rounds completed to comments:

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Saturday: 131123

Games WOD 11.1 AMRAP 10 30 Double Unders 15 Power Snatches 75/55 Compare to: 130122

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Tuesday: 131126

Reminders: Last class before the mini TG break is 10:30 AM Wednesday. No classes on Thursday 8:00 and 9:00 am only on Friday. You can register for Friday classes as Events. Also, don’t forget those...

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Thursday: 140102

Part A) Hang Power Snatch (15 minutes to work up to a heavy double) No bar drops between reps. Part B) Hang Power Snatch @70% of your best heavy double in part A. 5 rounds, 2 reps per round on the 30...

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Tuesday: 140121

For Time: 21-18-15-12-9-6-3 Reps of: Walking Lunges Power Snatches 75/55 Post time to comments:

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Monday: 140127

Nutrition Challenge Update: Don’t forget to update your weekly scores so I can see how you are doing. If you haven’t put in week 1 results yet and are still doing the challenge please get them in today...

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Wednesday: 140319

Notes: One of our own Dentists here at Hammer Down CrossFit, Nadia Church is opening a new practice in Ashburn. Loudoun Smile Center. She will be hosting a kick off Party this Thursday night. The party...

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Tuesday: 140415

Reminders: No Kids Class on Wednesday this week. Advocare Meeting Thursday Night April 24th at 7:30 PM. Part A) Heavy Power Snatch (15 minutes work up to a heavy single) Part B) Randy For Time: 75...

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Thursday: 140508

Part A) Power Snatch (15 minutes work up to a heavy single) Part B) For Time: 800 Meter Run 30 Power Snatches 800 Meter Run Post loads and time to comments: Coach’s Notes: You pick the load for part B).

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Tuesday: 140527

Part A) Power Snatch (20 minutes work up to a heavy single) Part B) Power Clean (20 minutes work up to a heavy single) Post load for each lift to comments: Coach’s Notes: Consider a press out on the...

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Saturday: 140531

10-9-8-7-6-5-4-3-2-1 Reps for Time: Power Snatch 135/95 Wall Ball Shots 25/20# Pullups Before moving to each exercise in every round, do 2 burpees. So for example, after your first 10 Power Snatches,...

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Wednesday: 140702

Notes: We will be open July 4th for an 8:00 AM and 9:00 AM very special Independence Day Workout! PLEASE REGISTER AS EVENT!!! Part A) Power Snatch (15 minutes work up to a heavy single) Part B) For...

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Tuesday: 140708

Part A) Muscle Snatch (10 minute cap) Work up to a heavy single Part B) Power Snatch (20 minutes) Work up to a heavy single Part C) AMRAP 10 6 Power Snatches 115/85 25 Double Unders Post loads and...

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