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1
Jan

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...
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31
Dec

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...
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30
Dec

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...
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29
Dec

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…...
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28
Dec

12/29/12

Front Squats 5×3 Then: 15-12-9-6-3-1 Reps of: Sumo Deadlift highpull (95#/65#) Hand Release Pushups Thrusters (95#/65#) Post Loads and time to comments:  
26
Dec

WOD 12/27/12

Push Press 5×3 Then: 50 Pullups 21 Push Press (135/95) 21 Box Jumps 50 Pushups 15 Push Press (135/95) 15 Box Jumps 50 Double Unders...
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25
Dec

WOD 12/26/12

EMOM 10 min Power Snatch + Hang Snatch + OH Then… Randy w/burpees 75 Power Snatches, 75/55 *5 Burpees on the minute every minute (beginners...
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