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11.20.09 FRIDAY "FRAN" 21…15…9 95 pound Thrusters/ Pull Ups For Time BQ "Fran" Post time and load to comments Strength: Overhead Squat  5…5…5…5…5…5  Skill:  Muscle Ups...
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11.19.09 THURSDAY REST DAY "Filthy Fifty… Filthy Trainers"  Strength Work:  Bench Press 3…3…3…3…3…3…3…3…3 Skill Work:  Practice handstands Auxiliary Work:  Run 5K Post comments on Strength, Skill...
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11.18.09 WEDNESDAY "DIANE" 21…15…9 225 pound Deadlift/ Handstand Push Ups Post time and load to comments  Note:  Starting today we are going to start adding...
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11.17.09 TUESDAY "Filthy 50" 50 Box Jumps 20" box 50 Jumping Pull Ups 50 KB swings…35/15 pound KB 50 Lunges 50 KTE's (Knees to Elbows)...
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11.16.09 MONDAY 5 Rounds for time (5) 2 pood Kettle Bell swings (10) Wall Balls (15) Pull Ups   Installing the new pull-up bar system.  Thanks...
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11.14.09 SATURDAY "JACKIE" 1000 meter Row 50 Thrusters (45 pound BB) 30 Pull Ups For Time   Tim reveiwing CnP Post Time to comments  ...
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11.13.09 FRIDAY "T.G.I.F" 10…9…8 of: 225 pound Deadlift/ Burpees 400 meter Run 7…6…5 of: 225 pound Deadlift/ Burpees 400m Run 4…3…2…1 of: 225 pound Deadlift/...
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11.12.09 THURSDAY "REST DAY"  This does not mean that there is no class today 

11.11.09 WEDNESDAY "ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats For Time  Post Time to Comments