CrossfitWOD

Fri - Jul 03, 2015 : Annie's on the Run!!!
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We will have Hurricane CrossFit Paddle board day July 18th at 6:45pm. Paddle Up Lake Charles will be there taking us out around the lake and showing first time people how to paddle board. This should be a fun event and if you never tried paddle board it's a blast! We will meet at Prien Lake Park and it will be $25 per person. Please sign-up at the front desk!

On-Ramp:
50-40-30-20-10
Jump Rope
25-20-15-10-5
Sit-Ups
*200m Run after each set

CrossFit:
"Annie's on the Run"
50-40-30-20-10
DU
Sit-Ups
*200m Run after each set

CrossFit +:
3 Rounds
20 UB WB + 1min Burpee Pull-Ups + 2min Row
3min Rest between rounds
-5min Rest
3 Rounds
8 DL @80% + 1min max Dips + 400m Run

Thu - Jul 02, 2015 : Goat Day!
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Alright guys we will be hosting the i99Fit seminar Aug. 22nd & 23rd. To register you can go to this link: https://i99fit.com/hurricane/
On-Ramp:
Same as CrossFit

CrossFit:
"GOAT DAY"
3 Rounds
Min 0-3min: Goat 1
Min 3-6min: Goat 2
Min 6-9min: Goat 3
*THEN*
Mobility

CrossFit +:
5 Rounds
6 HSPU
9 Ring Dips
12 Push-Ups

Wed - Jul 01, 2015 : DANNY
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On-Ramp:
15min AMRAP
15 Box Jumps
10 Push Press
15 Pull-Ups

CrossFit:
"Danny"

20 minute AMRAP
30 Box Junps (24/20)
20 Push Press (115/105)
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

CrossFit+:
"Class WOD"

Tue - Jun 30, 2015 : Benchmark Wednesday come early!
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On-Ramp:
Clean tech
*Then*
30 C&J with light weight

CrossFit:
Find a 1RM Clean
*Then*
"Grace"

Mon - Jun 29, 2015 : Lets go!
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On-Ramp:
4 Round
10 KTE
15 Cal. Row
20 WB

CrossFit:
5 Rounds
15 TTB
20 Cal. Row
25 WB

CrossFit+:

Strength:
Take this week to recover from heavy lifting and focus on technique. We will start a new cycle next Monday.

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