WOD

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17
Nov

WOD 11/18/12

Max Reps of BW Back Squats Then, immediately following… “Griff” 800m run forwards 400m Run backwards 800 run forwards 400 Run backwards Happy Birthday To...
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16
Nov

WOD 11/17/12

DB Snatch: 1-1-1-1-1 Then… 3 Rounds 800m Run 21 KB Swings, 53/35 12 pullups   CFWC Winter Hooded Sweatshirts are available for online purchase until...
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15
Nov

WOD 11/16/12

Partner Tabata Complete  8 rounds of 20 seconds of work followed by 10 seconds of rest for the following movements. Partners will alternate positions every...
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14
Nov

WOD 11/15/12

Clean and Jerk 2-2-2-2-2 Then 5 Rounds 20 Med Ball Cleans (20#/15#) 20 Situps with med ball 200 meter run with med ball Strength Class...
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13
Nov

WOD 11/14/12

Back Squat: 3-3-3-3-3 Then… 10 Min Ladder: Squat Snatch, 135/95 Muscle Up *Complete 1 snatch & 1 MU. Then complete 2 snatches and 2 MU....
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12
Nov

WOD 11/13/12

Fun with Tire Flips-10 Minutes AMRAP 7 Minutes 10 KB Swings 70/53 7 Front Squats 135/95 5 Chest to bar pullups 5 Minute Break Then……...
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11
Nov

WOD 11/12/12

Happy Birthday Sam 5-5-3-3-3-1-1 Weighted Push-ups Then:   The Australian   AMRAP 11 Minutes 12 Deadlifts 275/185 12 Ring Pushups 12 Double Unders IF you were with...
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10
Nov

WOD 11/11/12

10am: Olympic Lifting Class 11am: Endurance Class 5 Rounds 10 Back Squats (clean from ground), 185/135 1 0 KB Push Press, 53/35 (1kb each hand)...
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