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14
Jan

WOD 1/15/13

Strict Press 3-3-3 Then…. Nate AMRAP 20 Minutes 2 Muscle Ups 4 HSPU 8 KB Swings 70/53       Happy birthday to the late,...
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13
Jan

WOD 1/14/13

ME Push-ups in 1 min ME Sit-ups in 2 min ME Pull-ups in 1 min Then: 100 Double-Unders 25 Wall Balls 20/14# 75 Double-Unders 25...
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12
Jan

1/13/13

10am: Olympic Lifting 11am: Endurance 5 Rounds 8 Hang Squat Clean thrusters, 135/95 12 Burpee over-the-box jumps, 24/20 16 KB swings, 53/35  
11
Jan

WOD 1/12/13

Helen Killer 3 Rounds 400m run with kettlebell 21 kb swings 53/36 12 weighted pull-ups with kb
10
Jan

WOD 1/11/13

Back Squat: 5x5x5 Then… W/a partner, complete the following: 30 Burpee Box Jumps, 24/20 (partner holds chin over pullup bar) Partner carry relay, 200ft 20...
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9
Jan

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...
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8
Jan

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!  
7
Jan

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...
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