14.09.23

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“If you’re going to try, go all the way. Otherwise, don’t even start. This could mean losing girlfriends, wives, relatives and maybe even your mind. It could mean not eating for three or four days. It could mean freezing on

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14.09.19

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1:00 PM Week 07 Training: 14.09.19 A. Box Squat: 10×2@60 – EMOM B. Power Clean: 10×1@95 – EMOM C. 15 Minute AMRAP: 30 Box Jump Overs 100 Double Unders 10 Muscle Ups

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14.09.17

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Two Peas in a Pod.  Week 07 Training: 14.09.17 A. Establish a 1-RM Narrow-Grip Bench Press B. 3 Rounds: 6 Barbell Skull Crushers – Yes for real… 6 Bent-Over Row + Rotation – Heavy w/perfect technique 6 Hang Snatch High

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14.09.16

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Anthony Brown.  He’s what we call an “athlete” or “specimen”.  Congrats to Ingrid on the Brawler’s win (3-0) and also on her earning the bronze star for the match! Well-deserved :-) Week 07 Training: 14.09.16 A. 3 Rounds for Quality:

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14.09.15

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Congratulations to Chelsea and Trey – beautiful wedding and beautiful couple!  Week 07 Training: 14.09.15 A. 1-RM Deficit Deadlift – @ 3 Inches B. 3 Rounds, For Quality: 6 x Weighted GHR 6 x Hang Clean Shrugs – AHAP 20

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14.09.13

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Coach El Jefe. Week 06 Training: 14.09.13 A1. Wide Grip Bench Press: 9×3@55 A2. Weighted Pull-Up: 9×3@AHAP B. “Heavy Tailpipe” 3 Rounds For Time: Partner 1: 250m Row Partner 2: Dual KB front rack hold @ 32/20 kg

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14.09.12

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Former and Current #GGRX @ the 2014 Fittest Games Week 06 Training: 14.09.12 A. Box Squat: 10×2@55 – EMOM B. Power Clean: 10×2@90 – EMOM C. EMOM x 20: Odd: 1 Strict MU, 5 Burpee Box Jumps @ 24/20 Even: 3

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
Prepare.

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Proud of the @dcbrawlers and my ginger @ingridkantola of their #undefeated season and @gridleague inaugural season Championship! Y'all deserve it! #brawlout
Coach Winchester

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