WOD

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14
Jun

WOD 6/15/13

AMRAP 15 Minutes 200m Run 5 Pullups 10 Pushups 15 Squat Clean Wall Balls 20/14 5 Minute Break Then…… AMRAP 15 Minutes 400m Run 15...
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13
Jun

WOD 6/14/13

7 Min EMOM: 3 Snatches (touch and go) Then…W/ A Partner… 100 DU (50/50) 30 Snatches, 135/95 100 DU (50/50) 20 Wall Climbs 100 DU...
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12
Jun

WOD 6/13/12

Hang Power Clean 5×3 Then 12 Min Amrap of: 2 Muscle Ups 4 Hand Stand Push Ups 8 Hang Power Clean (135/95) 16 Air Squat...
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11
Jun

WOD 6/12/13

Barbell Walking Lunge: 3 X 50ft Perform max weight on the front rack for 50ft. Rest 2-3 minutes between sets. Then… 12 Min Clock: 21-15-9...
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10
Jun

WOD 6/11/13

OHS 1 RM Then….. 1000m Row 30 Clean and Jerks 135/95 50 Push Ups Team CFWC at Regionals. ¬†Thanks to all who came out to...
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9
Jun

WOD 06/10/13

Strength/Skill – 1 min ME V-out x 5 21-15-9 Deadlifts @ 315/205lbs Box Jumps @ 30″/24″ Time Limit 12 mins ** Mod**¬†perform the WOD with...
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8
Jun

WOD 06/08/2013

9am Yoga 10am Open Gym 11am Endurance WOD: Filthy Fifty- For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1...
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8
Jun

WOD 6/9/13

9am Yoga 10am Oly Lifting 11am Endurance 11am WOD 30 Min Amrap 400 Meter Run 15 Hang Power Snatch 95/65 15 Toes to Bar 15...
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