WOD 1/10/13

Thruster: 20 Min to Find 1 Rep Max Then: 2011 and 2012 Final CrossFit Games Open Workout Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps  100#/65# 3 Chest to bar Pull-ups Thruster, 6 reps  100#/65# 6 Chest to bar Pull-ups Thruster, 9 reps  100#/65# 9 Chest

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WOD 1/9/13

Snatch: 20 minutes to find 1RM Then… 12 Min AMRAP: 15 OHS, 95/65 30 Double Unders 15 KB Swings, 53/35 HAPPY BIRTHDAY JANICE!  

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WOD 1/8/13

Front Squat 5-5-5 3 second pause on reps 1 and 5 Then…. Tabata 8 Rounds of each movement, 20 seconds of work, 10 seconds of rest Prowler Push 135/95 Air Squat Push Press 95/65 Push Up Row for calories (Coaches-up to 4 people on each movement at a time) Crossfitters, make sure you sign up

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WOD 1/7/13

Perform Ten 5 position Cleans. Try and increase each time, start with 70% 1RM Clean. 5 position Clean: 1st pos pull to knee, pause 2nd pos mid thigh, pause (hips should be back shoulders should cover the bar) 3rd pos perform clean, pause where you catch the bar 4th pos from where you catch the

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WOD 1/6/13

10 minutes of Tabata sprinting  for laps Then… For Time: 9 Bar MU 50 Split Jumps (ALT) 30 Wall Balls, 20/14 7 Bar MU 40 Split Jumps 20 Wall Balls 5 Bar MU 30 Split Jumps 10 Wall Balls The next In-House CrossFit Total will be Saturday Jan 26th. Warm-up time is from 9-10am. First

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WOD 1/5/13

For time: 15 Handstand Push Ups 1 Pull Up 13 Handstand Push Ups 3 Pull Ups 11 Handstand Push Ups 5 Pull Ups 9 Handstand Push Ups 7 Pull Ups 7 Handstand Push Ups 9 Pull Ups 5 Handstand Push Ups 11 Pull Ups 3 Handstand Push Ups 13 Pull Ups 1 Handstand Push Up

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WOD 1/4/13

With a partner, find a 1 Rep Max Back Squat (15 min cap) *Total up weight for a final score. Partners will work off of the same squat rack. Then… Partner AMRAP in 20 Minutes 50 DU 40 Squats 30 Situps 20 HR Pushups 10 Pullups *One partner will start on DU & one will

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WOD 1/3/12

Power Clean 10 Min EMOM  of 3 Power Cleans,   Add weight after every 2nd round. Then: 3 Rounds 21 Wall Balls 15 Ring Dips 9 Power Cleans (135/95) Strength Class Press 5×3 Power Clean 5×1 Post loads and time to comments:

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WOD 1/2/12

7 Min EMOM: 3 Power Snatches, heavy Then… 3 Rounds: 21 Pull-ups 15 Ring Pushups 9 Power Snatches, 135/95 Don’t forget to wish “Frank The Tank” a Happy Birthday! It was Jan 1!    

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WOD 1/1/13

New Years Day Schedule: 10am 12 Noon 4pm Happy New Year! As we enter the new year, let us remember those who gave their lives for a greater cause.  Today we honor Victoria Soto, who lost her life in the school shooting in Connecticut. VICTORIA 5 Rounds 10 Thrusters 95/65 14 Box Jumps 24/20 12

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WOD 12/31/12

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders If Needed you can scale to do a filthy

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WOD 12/30/12

10 AM Open Gym 11 AM Endurance 3 Min AMRAP of: Jumping Squats, 45lb Then… 2 Min AMRAP of : Muscle-ups (scale with pullups) Then… 4 Rounds: 8 Pistols 10 HR pushups 16 KB Swings, 53/35 Then… For Time: 50 Jumping Squats, 45 10 MU  

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