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Daily WOD

1
Dec

12.2.09 WEDNESDAY "ROCK BOTTOM" 3 Rounds for time of: 275 pound Deadlift… 6 reps Burpees… 8 reps Pull ups… 10 reps 250m Row   Post Time and load...
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30
Nov

12.1.09 TUESDAY "15min Partner WOD" 25 pound Walking lunges… 20 steps Push Ups As many push ups as possible in 15 minutes.  One partner is doing...
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29
Nov

11.30.09 MONDAY "NANCY" 5 Rounds of: 400 meter Run 15 Overhead Squats… 95 pounds For Time Kevin Finishes "300 P's"  10.30.09 Post time, load and...
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28
Nov

11.29.09 SUNDAY REST DAY "Dirty 30"   Macronutrients, Dr Mike Ray (CFJ Preview) …[wmv][mov]  
27
Nov

11.28.09 SATURDAY Deadlift 3…3…3…3…3…3…3…3…3 Tim about to deadlift, "get those hips down, back flat, feet closer and PULL!"  Post load to comments    
26
Nov

11.27.09 FRIDAY "DIRTY THIRTY" With a partner, complete 60 reps of: Clean n Jerk… 135 pounds Box Jumps… 30" box Body Weight Bench Press KB...
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25
Nov

11.26.09 THURSDAY   "HAPPY THANKSGIVING" REST DAY **Tommorrow at 4pm there will be a special partner WOD for all those who choose not to be...
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24
Nov

11.25.09 WEDNESDAY 21/1…20/2…19/3…18/4…17/5…ect. down to 1/21 Back Extensions and Situps For Time smiling new faces after their first sip of the proverbial "kool aide"  Post time...
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23
Nov

11.24.09 TUESDAY 15…10…5 HSPU's (hand stand push ups) Squat Cleans 135 pounds For Time Thai boxing at CrossFit Explode (lil chicks kickin ass) Post time...
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21
Nov

11.22.09 SUNDAY REST DAY   Note:  I could not be happier with everyone's progress and consistency this past month.  There is so much more to learn...
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20
Nov

11.21.09 SATURDAY "MOJEW" 95 pound Push Press K2E (knees to elbows) With a continuous running clock.  Do one rep of Push Press in the first...
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19
Nov

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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18
Nov

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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17
Nov

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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16
Nov

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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15
Nov

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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13
Nov

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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12
Nov

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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10
Nov

11.11.09 WEDNESDAY "ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats For Time  Post Time to Comments  
9
Nov

11.10.09 TUESDAY "GRACE" 135 pound CnP 30 reps for time  11.9.09 Group Pic Post load and time to comments Grace-Off, Greg Amundson & Dave Leys…[wmv]...
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8
Nov

11.9.09 MONDAY "UPPER-BODY GRINDER" 400m Run 21…15…9 of: Pull Ups/ Push Press 115 pounds 400m Run 18…12…6 of: BW Bench Press/ C2 Row 400m Run...
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6
Nov

11.07.09 SATURDAY "THRUSTERS" 95 pounds With a constant running clock, do one Thruster on the first minute, two Thrusters the second minute, three Thrusters the...
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5
Nov

11.6.09 FRIDAY Rest Day 11.5.09 WOD "INTENSITY"  (in·ten·si·ty) Extreme degree of strength, force, energy or feeling. Merriam-Webster's Dictionary Note:  A lot of this going around...
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4
Nov

11.05.09 THURSDAY 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 2 pood KB Swings/ 95 pound CnJ For Time Wednesday's WOD "Tabata CFX" Post Time and load to comments   Note:  Great job...
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3
Nov

11.4.09 WEDNESDAY "TABATA CFX" Tabata= (8)20sec. rounds w 10sec. rest Tabata CFX= (32)20sec. rounds w 10sec. rest of: (8) rounds Deadlift… 135pounds (8) rounds DB/KB...
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2
Nov

11.3.09 TUESDAY 3 Rounds for Time of: 15 Calorie Row 15 Box Jumps… 20" box 15 SDLHP… 135 pounds For Time  Tim looses a lil...
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1
Nov

11.2.09 MONDAY "JOSH" 21 Overhead Squats… 95/65 pounds 42 Pull Ups 15 Overhead Squats 38 Pull Ups 9 Overhead Squats 18 Pull Ups For Time...
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31
Oct

11.1.09 SUNDAY Run 5k   Always wear support so they don't get loose Post time to comments  Running Technique, CrossFit Newport Beach…[wmv][mov]  
30
Oct

10.31.09 SATURDAY DEAD LIFT 3…3…3…3…3…3…3…3…3 Then: "Deadlift Bonanza" 5 Rounds of 275 pound Deadlift… 5 reps Burpees… 10 reps For Time Post loads and time to...
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29
Oct

10.30.09 FRIDAY "300 P's" 10 Rounds of: 10 Pull ups 10 Push Press, 95 pounds 10 Push ups For Time     Post time, load and comments...
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29
Oct

10.29.09 THURSDAY "SUNNY DAY" 21 reps of 95 pound "Kittens, Puppies, Baby Bunnies" (Squat Clean n Press/ Squat Thrust (chest to bar) w/o hands leaving bar) 400...
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