WOD 12/21/13

Filthy Fifty For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings,Β  36#/26# 50 Walking Lunge 50 Knees to elbows 50 Push press, 45#/35# 50 Back extensions/Supermen 50 Wall balls, 20#/15# 50 Burpees 50 Double unders Post time to comments: Dan Gets his first Muscle Up on his Birthday.

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WOD 12/19/13

Power Snatch 3-3-2-2-1-1-1 Then 15-12-9-6-3 of: Power Snatch 135/95 Wall Balls Toes to bar. 7:30 Strength Class Post Loads and times to comments:

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WOD 12/12/13

PowerClean 5×1 Then: 12 Min Amrap of: *1000 Meter Row followed by Elizabeth ladder 1 Power Clean 1 Ring Dip 2 Power Cleans 2 Ring Dips 3 Power Cleans 3 Ring Dips etc… Complete as many rounds as possible with what is remaining in the 12 min. *Rowing can be staggard or substituted with an

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WOD 12/5/13

Deadlift 15 min find 2 rep max Deadlift ( touch and go πŸ™‚ ) Then: 12 Min running clock 800 Meter run followed by Diane ladder Diane Ladder (225#/155#) 1 Deadlift 1 Handstand Pushup 2 Deadlift 2 Handstand Pushup 3 Deadlift 3 HandStand Pushups etc etc…..get as far a possible in the remaining 12 min.

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WOD 11/28/13

HAPPY THANKSΒ PRESS-GIVING 8am, 9am and 10am Classes only Today Appetizer: 15 Min find 1 rep max Press Dinner servings of: 21 PushPress 21 BoxJumps 18 PushPress 18 BoxJumps 15 PushPress 15 BoxJumps 12 Push Press 12 Box Jumps 9 Push Press 9 Box Jumps 6 Push Press 6 Box Jumps 3 Push Press 3 Box

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WOD 11/21/13

Deadlift 3-3-3 Then 5 Rounds: 10 Deadlifts 225#/155# 20 Wall Balls 20#/14# 10 Ring Pushups 7:30 Strength Class Post your awesomeness to comments:  

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WOD 11/16/13

FAT HEAVY HELEN 5 Rounds* 400 Meter Run 21 KettleBell Swings (70/53) 12 pullups Post time to comments: *30 Min time cap.  

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WOD 11/14/13

Front Squat 7×1 Then 5 Rounds* 21 SumoDeadlift Highpull (95/65) 21 Double Unders *18 Min timecap. 7:30 Strength Class Post Loads and Times to comments:

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WOD 11/7/13

Over Head Squat Β 7×1 Then: 3 Rounds of: 400 meter run 21 Overhead squats (95/65) 15 pullups Post loads and times to comments:

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WOD 10/31/13

Happy Halloween Deadlift 3-3-3 Then: 15 Deadlift 225/155 40 Pullups 12 Deadlift 225/155 30 Pullups 9 Deadlift 225/155 20 Pullups 6 Deadlift 225/155 10 Pullups 3 Deadlift 225/155 5 Pullups Strength Class: Back Squat (low bar) 3×5 Deadlift 5×1 10×12 Ring Pushups (complete between lifting sets) Post loads and times to comments:

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WOD 10/24/13

Strength 5 x Power clean x 1 Front Squat x 2 Then 10 Squat Cleans (155/110) 200 meter Run 50 Double Unders 8 Squat Cleans (155/110) 200 Merter Run 40 Double Unders 6 Squat Cleans (155/110) 200 Merter Run 30 Double Unders 4 Squat Cleans (155/110) 200 Merter Run 20 Double Unders 2 Squat Cleans

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WOD 10/17/13

Back Squat 5×3 Then: 15 Min Amrap of: 5 Muscle Ups 10 Push Press 115#/95# 15 Box Jumps 7:30 Strength Class Post loads and times to comments: Happy Birthday Coach Marco  

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