WOD 11/24/13

9 am- Yoga 10-am Olympic Lift Class 11 am- Endurance Willy Three rounds for time of: Run 800 meters 225/155 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 70/53     U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to

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WOD 11/23/13

8am: Beginners 9am: warm-up time for the Total 10am: CROSSFIT TOTAL FOR TIME: 21 Power Snatches, 95/65 21 Toes 2 Bar  (Scale = Situps) 100ft OH Walking Lunges, 45/25 15 Power Snatches 15 Toes to Bar  Scale= Situps) 100ft OH Walking Lunges 9 Power Snatches 9 Toes to Bar 100ft OH Walking Lunges 6 Power

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WOD 11/22/13

1RM Bear Complex (15 minutes) Then…. Wacky Wiser Partner Friday: 5-4-3-2-1 Bear Complex, 135/95 Muscle up (scale: 3 pulls/3pushes) *both partners do all reps for each movement The CrossFit Total will be this Saturday at 10am. There will be an 8am class only this day.        

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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 11/20/13

Back Squat (High Bar): 5-5-5 Then… 12 Min AMRAP: 30 Double Unders 7 Hang Power Snatches, 115/75 200m Run 6am’er Meg Pillagalli ran the Philly Marathon this past Sunday “I didn’t believe you guys when you promised that more CrossFit and less running would improve my running, but I got an 18 minute marathon PR

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WOD 11/19/13

5-5-5 Weighted Pullup Or…. 5-5-5 Strict Pullup no weight Or… 5-5-5 Strict Pullup with light band assist Then…… AMRAP 10 4 Strict Pullups 6 Power Cleans 165/115 8 Pistols Then….. AMRAP 5 Minutes 200m Run 5 Burpees Happy birthday, Amy Fetchko!    

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WOD 11/18/13

3, 3, 3 L&R arm Barbell Turkish get-ups AHAP Then: Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24/20

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WOD 11/17/13

NO YOGA TODAY! 10am: Olympic Lifting 11am Endurance WOD\ 15 Min AMRAP CASH IN: 1 mile run 10 OHS, 95/65 10 Burpees ——5 min break——– 15 Min AMRAP CASH IN: 1 mile run 50 Double Unders 20 Situps Aloha from Oil Ross and Baby Oil. Representing CFWC from the top of a Volcano    

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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 11/15/13

7 Min EMOM: 3 Hang Cleans + 2 Jerks, AHAP Then… Wacky Wiser Partner Friday 3 Rounds: (20 Min Cap) 200m Firemans Carry 5 Rope Climbs 50 Planking Burpees   CFWC Massage Center    

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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 11/13/13

7 Min EMOM: Power Snatch + Hang Power Snatch + 2 Snatch Balance Then… 3 Rounds: 50 Jumping Split Squats, (Alt) 30 Sit-Ups 10 Snatches (anyway), 135/95 Happy (belated) Birthday To “The Pope”    

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888-338-9366
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