WOD 12/1/12

1RM Weight Box jump 20″ • add (Dumbells/KB) in each hand • Step down! Then: for 10 min Every Odd Minute 10 Toes 2 Bar Every Even Minute 3 KB squat Clean & Jerks 70/53

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WOD 11/30/12

OH Squat: 12 min to establish a 3 rep max Then… 10-9-8-7-6-5-4-3-2-1 Then… 1 -2-3-4-5-6-7-8-9-10 KB Swings, 70/53 SDHP, 95/65 *Partners will rotate movements after each rep scheme. You may not move on until both partners are finished each movement. Natty Lite goin for it!        

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WOD 11/29/30

Power Clean 2-2-2-2-2 Then 15 Min Amrap 3 Hand Stand Push Ups 6 Pullups 12 Hang Squat Clean (65/45) Strength Class Bench Press 5×3 Power Clean 5×1 Post Loads and Rounds Completed to Comments:

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WOD 11/28/12

EMOM for 7 Minutes: Power Snatch + Hang Squat Snatch + OHS, heavy Then… 3 Rounds: 75 Double Unders 15 C2B Pull-ups 10 Burpee bar touches THE WINTER HOODED SWEATSHIRTS ORDERING PERIOD ENDS THIS FRIDAY 11/30!

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WOD 11/27/12

Back Squat 5-5-5 Then…… AMRAP 5 Minutes 4 Strict Pullups 6 Slapping Pushups 8 Pistols Then…… AMRAP 7 Minutes Shuttle Run 10-20-30ft 5 Deadlifts 225/155 10 Wall Balls 20lb/14lb  10ft/8ft Happy Bday to V Diddy!!Two days in a row she gets her picture on CFWC main page!

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WOD 11/26/12

Press: 10 min to establish 1RM Then… 50 Hollow Body Rocks Then immediately 3 rounds of the following: Sequence of 1 shoulder press, 1 push press, 1 push jerk x 3  115/75 15 Box Jumps 36/24″ Then 50 Superman Rocks . V getting her 1st Rope Climb!

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WOD 11/25/12

10am Open Gym 11am: Endurance For Time: 800m Run 50 Burpees 50 pullups 800m Run 30 Burpees 30 pullups 800m Run 10 Burpees 10 pullups    

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WOD 11/24/12

Cash In: 50 Push-ups Then… 21-15-9 Back Squat, 135/95 Toes To Bar Then… Cash Out: 50 Push-ups Our 4th annual Turkey Bowl is Saturday Nov. 24th at 1pm. Make sure you RSVP on our Facebook page under the Turkey Bowl Event.  We are encouraging everyone to bring a side dish for our famous fried turkey

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WOD 11/23/12

9:30, 12noon, 4pm classes only today! 10 Rounds (Partner Relay)- 5 rds/partner 1 Rope Climb 7 Thrusters, 135/95 14 Burpees over bar Run 50m HAPPY BIRTHDAY TOM!

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WOD 11/22/12

HAPPY THANKS SNATCH GIVING 8am, 9am and 10am Classes only Today Appetizer: 50 PVC Snatch Balance Dinner 7 servings of:  3 Hang Squat Snatch 6 Power Snatch 9 Snatch Grip DeadLift (95# Toms/65# Hens) SnatchGiving Dessert: 30 Kettle Bell Snatches (15L/15R) (53#/36#) *There is no break between apps, dinner and dessert Post time comments: Here

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WOD 11/21/12

Every 45 seconds, complete the complex below for a total of 10 reps: Hang Squat Clean + Front Squat + Push Jerk (Heavy) 0:00, 0:45,  1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, 6:45 Then… 5 Rounds: 7 C2B Pullups 10 Front Squats,135/95 7 HSPU Schedule Reminder: Thanksgiving: 8am, 9am, 10am Black Friday: 9:30am, 12noon, 4pm

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WOD 11/20/12

5,4,3,2,1 Clean and Jerk 185/135 (use whatever kind of clean you need to use) 50m sprint (one sprint per round) 5 minute rest then….. 1,2,3,4,5 Power Clean 185/135 Deadlift 185/135 Cash Out 400m Run Post time to comments.  Time includes 5 minute rest and 400m Run http://www.crossfitwcblog.com/2011/08/wod-81611.html#comments   Pat the Chalk Monster doing Grace  

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