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Today’s WOD

A] Floor Press 5,5,5

B] For Time:
    21,15,9
    SDHP (50/30)
    KettleBell Swings(32/20)
    Burpees

C] 3 x 20 Hollow Rocks

Today’s Paleo Meal - Sundried Tomato Chicken

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>Events- Paleo peeps please turn in your points from week 4. Check out the breakfast down below. Only 10 more days of the challenge! keep up the great work!

Today’s WOD -

Team Dragon CrossFit finished 5th! Great JOB!

A] Over Head Squat
      5,5,5

B] For Time:
    10,9,8,7,6,5,4,3,2,1
    Power Clean (60/40)
    1,2,3,4,5,6,7,8,9,10
    Box Jumps (30″/24″)
    2 Laps between Rounds

C] 3 x 45 Seconds Spider man Plank

Today’s Paleo Meal - Breakfast Egg Crepes

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>Today’s WOD

Thruster… ?

A] Squat Clean 3,3,3

B] 12 Minute AMRAP
     Snatch Ladder (50/35)
     with around of Cindy between each
   
     Snatch ladder
     5 Pull Ups
     10 Push Ups
     15 Squats

C] 4 rounds – Skin the Cat x 3 reps

Today’s Paleo Meal - Seafood Stew

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Today’s WOD

A] Push Press
     5,5,5
B] 2 Rounds for Time:
     5 HSPU
     10 T2B
     15 Deadlift (100/50)
     20 Box Jumps (30″/24″)
     25 Pull Ups
     30 Diamond Sit Ups
     3 Laps + (20/10kg)

C] Mobility

Today’s Paleo Meal - Moroccan Marinated Chicken

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Team DC & JFDI

Today’s WOD

10 HSPU
20 Pull Ups
30 Burpees
40 Kettlebell Swings (24/16)
50 Air Squats
40 Double Unders
30 Push Ups
20 Wall Balls (9/6)
10 Toes to Bar

Today’s Paleo Dessert - Carrot Cake

Enjoy

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Today’s WOD

Coach Andy

A] Back Squat 3,3,3

B] 3 Rounds for Time
     30 Double Unders
     10 Thrusters (45/30)
     10 Body Blasters (Burpee Pull up dead Hang- K2E’S)
     4 Laps

C] 3 Rounds
     1 minute window
     30 seconds Plank Hold
     Max REP O/H Sit Ups (15/10)
     1 Minute Rest

Today’s Paleo Meal - Paleo pulled pork wrap

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>Dragon CrossFit Events: 

• Wednesday 9th of November is our first Mobility Class at 7pm with Coach Nathan
• Great job to all the Paleo Participants, the challenge finishes this Saturday on the 12th of November. Be sure to get your points in from last week (also if you’ve missed any week before) so that you can be in the final drawing. Prizes are based on the greatest % improvement in your measurements, Before & After Pictures, and WOD.   
• 26th of November - we are holding our first Nutrition Seminar with Coach Simon.
• 3rd of December – Share the Pain, Bring a Friend to Class. Only 20 Places available.
• 10th of December - Dragon CrossFit Christmas Social, more info to come.  

Today’s WOD


A] Max Box Jump into Max Broad Jump

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Dragon CrossFit Events: 

• Please Fill out our Feedback Form Thanks! 
• Today is our first Mobility Class at 7pm with Coach Nathan
• Great job to all the Paleo Participants, the challenge finishes this Saturday on the 12th of November. Be sure to get your points in from last week (also if you’ve missed any week before) so that you can be in the final drawing. Prizes are based on the greatest % improvement in your measurements, Before & After Pictures, and WOD.   
• 26th of November - we are holding our first Nutrition Seminar with Coach Simon.
• 3rd of December - Share the Pain, Bring a Friend to Class. Only 20 Places available.
• 10th of December - Dragon CrossFit Christmas Social, more info to come.  

Today’s WOD


A] 3 Sets Max Rep Ring Pull Ups


B] Tabatta

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>Dragon CrossFit Events: 

• Please Fill out our Feedback Form Thanks! 
• Great job to all the Paleo Participants, the challenge finishes this Saturday on the 12th of November. Be sure to get your points in from last week (also if you’ve missed any week before) so that you can be in the final drawing. Prizes are based on the greatest % improvement in your measurements, Before & After Pictures, and WOD.   
• 26th of November - we are holding our first Nutrition Seminar with Coach Simon.
• 3rd of December - Share the Pain, Bring a Friend to Class. Only 20 Places available.
• 10th of December - Dragon CrossFit Christmas Social, more info to come.  

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A] Squat Clean 4×6

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