WOD 12/2/16
WOD 12/2/16

WWPF 42 Deadlifts, 225/153 42 Planking Burpees 30 Deadlifts, 275/203 30 Planking Burpees 18 Deadlifts, 305/233 18 Planking Burpees Cash Out: 30 Ring MU New You’s getting strong    

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WOD 12/1/16
WOD 12/1/16

Split Jerks 3-3-3   Then:   12 Min AMRAP   12 Push Press (115/73) 12 KB Swings (1.5pood/1Pood) 12 Pullups   Post Loads and Times to ZEN and Comments:  

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WOD 11/30/16
WOD 11/30/16

Bench Press: 6-6-6   L-Sit: 3 x M.E.   Then…   10-9-8-7-6-5-4-3-2-1   Front Squat, 155/103   Toes 2 Bar   *Sprint 100m after each round Order Wednesday before midnight for next week delivery

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WOD 11/29/16
WOD 11/29/16

10 Minutes to a heavy Power Clean Then…. AMRAP 7 Minutes 10 Calorie Row 10 Burpees over back of rower 3 Minute Rest AMRAP 7 Minutes 7 Strict HSPU 7 Strict Pullups 3 Minutes rest AMRAP 7 Minutes 3 Power Cleansย (any way) 185/133 (~70%) 30 Double Unders *each wod is scored separately* 6 am’ers post

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WOD 11/28/16
WOD 11/28/16

1A. KB Cossack Squats 3 x 10 reps (each Leg)   1B. Single Arm KB Press: 3 x 10 reps (each arm)   Then…   3 rounds for time:   400m Run   5 Wall Climbs   20 Jumping Lunges

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WOD 11/27/16

10am: Oly 11am: Endurance 30min EMOM Min 1: 1 Round of Cindy (5 pullup/10pushups/15air squats) Min 2: 25 Double Unders Min 3: Cal Row (12/8) If you purchased meals for this weeks drop off, they will be available for pickup first thing Monday morning @5am  

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WOD 11/26/16

Snatch: 2-2-2 Then…. “Running Amanda” 400m Run 9 Ring MU 9 Snatches (squat), 135/93 300m Run 7 Ring MU 7 Squat Snatches 200m Run 5 Ring MU 5 Snatches Signed up yet?        

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WOD 11/25/16

“WWPF”   “Burn The Turkey”   100DU/100DU   150 Wall Balls Shots, 20/14 (split reps anyway)   75DU/75DU   100 Pullups (split reps anyway)   50DU/50DU   75 Burpees (split reps anyway)   25DU/25DU   50 Ground 2 OH, 135/93 (split reps anyway)      

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WOD 11/24/16
WOD 11/24/16

HAPPY ย Thanksย  CORES-GIVING Lets work that mid section before we stuff it ๐Ÿ™‚   Appetizer:   Deadlift 5×1   Main Course:   800 Meter Run 21 Deadlifts 21 Toes-to-bar 600 Meter Run 15 Deadlifts 15 Toes-to-bar 400 Meter Run 9 Deadlifts 9 Toes-to-bar (TOMS 225lbs / HENS 145lbs)   Dessert   50 Med Ball Situps

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WOD 11/23/16
WOD 11/23/16

Bench Press: 8-8-8 Front Plank: 3 x M.E. Then… 21-15-9 Hang Power Clean, 135/93 HSPU Ring Dips Wednesday’s at Midnight is the last chance to order meals for Next Sunday 27th/Thursday 12/1 ย Drop off ORDER NOW! Use CFWC code for 20% off  

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WOD 11/22/16
WOD 11/22/16

EMOM 7 Minutes 3 Hang Snatch Then… Crossfit Open 16.3 AMRAP 7 Minutes 10 Power Snatches 75/53 3 Bar Muscle Ups Rest ย 3 Min 2 Min ME Burpees Happy birthday to Mike B!  

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WOD 11/21/16
WOD 11/21/16

  1 rep max Back Squat   12 min emom 1st min 30 sec box jump overs 2nd min ย 30 sec Alternating one handed swing 53/35 Score is ย total ย reps  

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