WOD

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12
Dec

WOD 12/13/12

Deadlift 1-1-1-1-1 Then: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Strength Class Deadlift 5×5 Post loads and time to comments:
11
Dec

WOD 12/12/12

10 Min EMOM: Power Snatch + OHS + Snatch Balance, HEAVY Then… 12 Min AMRAP: 50ft OH Walking Lunges, 45/25 10 Burpees 1 Rope Climb...
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10
Dec

WOD 12/11/12

Test: 20 Minutes to find 1 RM Clean and Jerk Then……. AMRAP 3 Minutes 3 Cleans @ 75% (any kind of clean from the ground)...
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9
Dec

WOD 12/10/12

Choose “Cindy” or “Mary” 5min AMRAP – Cindy= 5 pull-ups 10 push-ups and 15 squats / Mary= 5 HSPU’s 10 one-legged squats 15 pull-ups rest...
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8
Dec

WOD 12/9/12

2:00mins of Wall Ball 20/14 then right into: 3 x (Front Squat +  R Leg Box Step Ups in Front Squat position + Front Squat...
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7
Dec

WOD 12/8/12

“Diannie” (Diane meets Annie CFWC style) 50 Double Unders 9 Deadlift 9 Hand Stand Pushups 50 Situps 40 Double Unders 9 Deadlift 9 Hand Stand...
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6
Dec

WOD 12/7/12

Snatch: 15 min to establish a 1RM Then… 12 Min Partner Ladder (3-6-9-12-15….) Power Snatch, 75/55 Burpee *Each partner will¬† complete 3 power snatches &...
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5
Dec

WOD 12/6/12

Split Jerk 2-2-2-2-2 Then: 15 Min Amrap 9 Push Press (115/85) 12 Box Jump (24/20) 15 Kettle Bell Swing (53/36) Strength Class Push Press 2-2-2...
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