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30 Thrusters (95/65) 20 GHD Sit-ups 400m Run 20 Thrusters (115/80) 30 GHD Sit-ups 400m Run 10 Thrusters (135/95) 40 GHD Sit-ups 400m Run For Time

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The Ghost 6R For Reps of: 1 min max cal Row 1 min max Burpees 1 min max Double Unders 1 min Rest Do not game this workout, complete as many reps of each exercise as possible. Score is the completed number of reps for each exercise, posted as cal…

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After two weeks, here are the current standings for the individuals who are still participating: Kohl – 161 Bobby – 127 Kevin – 95 Allie – 116 Farhad – 86 Tracey – 124 Great job guys! Two weeks down, just…

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Alpha: Warm-up Bravo: Green Team: 5 rep max (40min) All Other teams: CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Charlie AMRAP6 1 Shuttle Run 10 Wall Ball Shots

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50 cal Row 50 Box Jump Overs (24/20) 50 Deadlifts (180/120) 50 Wall Ball Shots (20/14) 50 Ring Dips 50 Wall Ball Shots 50 Deadlifts 50 Box Jump Overs 50 cal Row (35 min cut-off)

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Alpha Warm-up Bravo (15 min) Green Team: Squat/Front Squat Gold Team: Bench Press 5 reps @ 75% 1RM, 5 reps @ 80% 1RM, 5+ reps @ 85% 1RM Red Team: EMOM10- 1 Power Cleans, 2 Front Squats, 3 HSPU (strict) Black Team: 3x510m (on the 3 minute) Charlie …

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Shout out to all of those who made it to Friday night WODs! Bobby, Chris, Brent, Travis, Jason – great success and progress on legless rope ascents!!!!! Trisha & Kenny- Awesome progress/technique on rope climb!! Mandy conquered her fear of height and went ALL THE WAY on the ladder tonight! Jane – Awesome first time ever on ladder! Julianne- first rope ascent today!!

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Hey team! Wednesday, April 23rd we will be having a team themed obstacle course and a BBQ following. The morning hours will be normal, however the evening hours will be 5 & 6 pm with the BBQ starting at 7pm!…

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General Information

NameCrossFit HEL
OwnerKevin Aillaud
Websitecrossfithel.com
Phone(503) 522-0233
Emailcoach@crossfithel.com
Address4830 NW MLK Jr Blvd
Portland, OR 97211

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