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WOD

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14
Jan

WOD 1/15/13

January 14, 2013
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, great Martin Luther King, Jr
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13
Jan

WOD 1/14/13

January 13, 2013
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 Wall Balls 20/14# 50 Double-Unders 25 Wall Balls 20/14#
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12
Jan

1/13/13

January 12, 2013
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  
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11
Jan

WOD 1/12/13

January 11, 2013
Helen Killer 3 Rounds 400m run with kettlebell 21 kb swings 53/36 12 weighted pull-ups with kb
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10
Jan

WOD 1/11/13

January 10, 2013
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 Burpee Box Jumps (partner holds chin over bar) Partner carry relay, 200ft 10 Burpee Box Jumps (partner holds chin over bar) Partner carry relay, 200ft *Partner Carry Relay : Partners must switch positions every 50ft The next CFWC Crossfit Total will be held Saturday Jan. 26th. Warm-up: 9am-9:45am First Lift: 10am sharp!      
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