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jeffmacwilliams @compwod BOTB open 2014 WODs 1 and 4. #CrossFit 4h

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jeffmacwilliams Today's #WOD
EMOTM: 10mins
x1 tire flip @700lbs

Minute 11 AMRAP flips...
Result 4 flips

Rest

10-1
Deadlift @225lbs
Handstand push-ups
Result: 9mins and some change.. #CrossFit #Fitness #StongMan #JunctionTO #Toronto #WestToronto #CatsLoveCoffee
1d
  •   palunamoves I want him!!! Do you know who owns it? It's following me around and it just came to visit the gym 1d
  •   whitnelsen Omg that cat. So cute!!!!!!! #crazycatlady 1d

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jeffmacwilliams This guy popped by for a WOD this morning. GO NICK!!! #JunctionTO #Toronto #Fitness #WOD #Run 1d
  •   canguruz WHAT?!?!?! I DIDN'T GET THE MEMO!! 1d
  •   nseguin1 @canguruz - I'm the West Toronto CrossFit "Polkaroo" 21h
  •   canguruz NO! I DEMAND AN AUDIENCE! WE MISS YOU! 21h

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jeffmacwilliams Yes... Please slow down on Vine Ave and stop at the stop signs. #JunctionTO #Toronto 1d

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jeffmacwilliams One more. 2d

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jeffmacwilliams Wedding present from Ben ( @theholeinthewallto )!!!!!! THANK YOU SO MUCH!!!! The one in the back is our old heavy 405 tire according to Jenny Craig. The new one... 600 or 700? #StongMan #Fitness #JunctionTO #Toronto #WestToronto 2d

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jeffmacwilliams Waiting for the next run of these blades. Can not wait.
Repost from @forsakenbladeworks
CHECK THESE BLADES OUT.
#undertow
2d

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Normal Jeff MacWilliams

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jeffmacwilliams #GymDog making sure the KB peeps are on the up and up.. 2d

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jeffmacwilliams 2 hour mobility session with @palunamoves yesterday. #AWESOME #Fitness #JunctionTO #Toronto #Mobility 2d

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jeffmacwilliams Warming up. 2d

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Normal Jeff MacWilliams
jeffmacwilliams You know @bebesaoo I'm done after this season. 4d
  •   bebesaoo Yup. That's when I was done. 4d
  •   monakins8 Bebe bebe 4d
  •   npils No you're not @jeffmacwilliams no ones ever done with the walking dead. No one. 4d
  •   jeffmacwilliams I just realized you Instagram name is nipples. @npils if it goes the way of the comic book, I'm out. My heart can't take it. 4d
  •   npils So clever right! @jeffmacwilliams True story: didn't even think of it that way when I opened an account. I guess some things are meant to be. 4d

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Normal Jeff MacWilliams
jeffmacwilliams Just hold on, we're going home... 4d

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  •   _nagy_ Gourmeats! 5d
  •   whitnelsen Jesus. It's like the walking dead in there. 5d

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jeffmacwilliams Found these ladies post 10am. 5d

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jeffmacwilliams Today's WOD:

Bench.... Hit 285x1

#MetCon

X30 clean and jerks @135
Time: 3:04
Rest 3mins
X30 power cleans @135
Time1:59
Rest 2mins
X30 dead lifts @135
Time: 0:57

#CrossFit #WOD #WorkCapacity #Fitness #JunctionTO #Toronto #WestToronto
6d

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