WOD 11/14/15

Strict Press: 5-5-5 Then… 8 Minute Ladder: 3-6-9-12-15… Front Squats, 135/93: Ring Push-ups Kb Swing: 70/53 Nick Doak getting his swole and flexy on

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WOD 11/13/15

7 min EMOM Snatch (anyway)+ Hang Snatch (anyway) + OHS Then…. “WWPF” AMRAP 16 Minutes 10 Alt Power Snatch, 135/93 100m Sprint 20 Synchronized Burpees over bar 100m Sprint 30 Toes Through rings, Mix Anyway Vinnie gives WWPF 2 thumbs up  

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WOD 11/12/15

Back Squat 2-2-2 Then: 12 Min AMRAP of: 10 Thrusters 65/45(43) 10 Pull-ups Post loads and Rounds to ZEN and Comments:

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11/11/15

Bench Press: 3 x 3 Strict Pullups: 3 x Max Effort Then… 12 Minute AMRAP 90 Double Unders 40 Kb Snatches, alt, 53/35 20 Burpees 9:30 moms BB Queen + Natty Lite    

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WOD 11/10/15

EMOM 7 Minutes 1 Clean 1 Hang Clean 1 Jerk Then….. Nasty Girls 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/93   Dan Abmat and Caitlin at Barbells for Boobs      

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WOD 11/9/15

Saturday’s supplement seminar. If you have questions or are interested in more information See Jimmy, Steve or Marco. 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×2 AHAP 8 min AMRAP 12 cal row 9 Deadlifts 275/185lbs 6 Strict HSPU

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WOD 11/8/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 4 Rounds 800m Run 20 Burpees 15 Ring Rows 10 Thrusters 115/73 *Row 1000m at some point during the WOD* Sam Vuong setting up his clean  

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WOD 11/7/15

Strict Press 3-3-3 Then….. Crossfit HQ Lift Off WOD AMRAP 12 Minutes 3 Power Snatches 135/103 6 Power Clean and Jerk 9 Chest to Bar Pullups 54 Double Unders Nicola Federale Puzzangara cleaning heavy weight  

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WOD 11/6/15

EMOM 7 Min Clean + Hang Clean + Jerk Then.. “WWPF” AMRAP 16 minutes 30 Shoulder 2 OH, 165/113 (Split Anyway) 20 Synchronized Hurdle Jumps, 30/24 10 Rope Climbs, Alt 1st box – 2009

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WOD 11/5/15

Front Squats 3-3-3 Then: 50 Double Unders 30 Kettlebell Swings (1.5pood/1pood) 30 Push-ups 50 Double Unders 20 Kettlebell Swings 20 Push-ups 50 Double Unders 10 Kettlebell Swings 10 Push-ups 50 Double Unders Post Loads and times to ZEN and Comments:

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WOD 11/4/15

Bent Over Row: 3 x 5 Strict HSPU: 3 x M.E Then.. For Time: 21-15-9 Hang Squat Clean, 135/93 Ring Dip * Cash out: 400m Run SAVE THE DATE! THURSDAY DEC 17TH @ PJW IN DOWNINGTOWN  

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WOD 11/3/15

EMOM 7 Minutes 1 Snatch 1 Hang Snatch HEAVY Then….. Randy Savage 5 Rounds 15 Snatches 75/55 (Randy weight) 10 Chest to Bar Pullups Happy birthday to Cliff!  

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