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Daily WOD

18
Feb

2.19.10 FRIDAY "Event #8 2009 CrossFit Games Chipper" For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch...
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16
Feb

2.17.10 WEDNESDAY DEADLIFT 4…4…4…4…4…4  Post loads to comments Auxiliary:  5K Run  
15
Feb

2.16.10 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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14
Feb

2.15.10 MONDAY "ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats For Time Post time to comments Auxiliary: 2mile Run for time 
13
Feb

2.14.10 SUNDAY REST DAY *Post to comments or stop in at the gym and leave your name and email on the whiteboard if you are...
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12
Feb

2.13.10 SATURDAY "2.12.10 Khalapia WOD" 3 Rounds For Time of: 10 Power Cleans… 185/95 pounds 10 Burpees Jason Khalapia 2008 CrossFit Games winner Post time...
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11
Feb

2.12.10 FRIDAY "DIANE" 21…15…9 Deadlift… 225/155 pounds/ HSPU's Post time and load to comments Strength:  Back Squat and Weighted Pull Ups 4…4…4…4…4…4 Skill: HSPU's (Handstand...
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10
Feb

2.10.10 WEDNESDAY "TOUGH MUDDER" 2 Rounds of: 1mile Run 25 Burpees 30 Single Arm CnP…95/55 pounds (barbell, 15 each arm) 35 KB Swings…53/35 pounds 40 OHS…95/55...
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8
Feb

2.9.10 TUESDAY "GORDA FRAN" 21…15…9 Pull Ups… Chest to Bar Thrusters… 135/75 pounds For Time   Not the best form on pull ups, but still...
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7
Feb

2.8.10 MONDAY "GREAT WHITE" 10min AMRAP of: 6 Ring Dips 4 Burpees 2 Squat Cleans… 135/75 pounds  Post load and rounds completed to comments Strength:  Back Squat 3…3…3…3…3…3 Skill: Ring...
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6
Feb

2.6.10 SATURDAY "12 DAYS OF X-MAS" 1 Burpee 2 Push Press… 95/65 pounds 3 Hang Cleans… 95/65 pounds 4 Front Squat… 95/65 pounds 5 Deadlift…...
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4
Feb

2.5.10 FRIDAY "THE HACKENBRUCK" 3 Rounds For Time of: 10 Deadlifts… 275 pounds 50 Double Unders For Time   Tommy Hackenbruck video Qualifier #1 from...
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2
Feb

2.3.10 WEDNESDAY "BLITZ" AMRAP 3min couplet of: 3 Snatches… 115 pounds/ 3 Burpees Recover 5min AMRAP 3min couplet of: 2 Hang Cleans… 115 pounds/ 2 Push...
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1
Feb

2.2.10 TUESDAY "CONGO" 5 Rounds for time of: 5 G.I. Janes (Burpee Pull ups) 10 Clean n Jerk… 115 pounds     Post time and load to...
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31
Jan

2.1.10 MONDAY "LOST WORLD" 3 Rounds for time of: 30 Wall Balls… 20 pound ball 15 Pull Ups… Chest to Bar  CrossFit level 1 Trainer Cert...
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29
Jan

1.30.10 SATURDAY "ISA-GRACE" "Isabelle" 30 Reps Power Snatch… 135 pounds "Grace" 30 Reps Clean n Jerk… 135 pounds   For Time     Post time...
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28
Jan

1.29.10 FRIDAY "IT'S ALL GONE BAD" 3 Rounds for reps of: 1min Row for Cals 1min Burpees 1min KB Swings… 35 pounds  1min Double Unders 1min...
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26
Jan

1.27.10 WEDNESDAY "SPEED" 1min of SDLHP's… 95 pounds 1min rest 1min of Push Press… 95 pounds 1min rest 1min of Sit Ups 1min rest 1min...
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25
Jan

1.26.10 TUESDAY "CINDY" AMRAP in 20min of: 5 Pull Ups 10 Push Ups 15 Air Squats Post amount of rounds to comments Auxiliary:  15×50 meter Sprints  
24
Jan

1.25.10 MONDAY "BACKLASH" 3 Rounds for time of: 10 Snatches… 135 pounds 20 Pull Ups… Chest to bar 30 Double Unders Final Standings from "Winter...
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23
Jan

1.24.10 SUNDAY REST DAY  Thanks Sue Note:  CrossFit Explode tore it up at the Winter Throwdown hosted by CrossFit 215!  Great job to everyone that...
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22
Jan

1.23.10 SATURDAY "CLEAR SKIES" 3 Rounds for time of: 15 SDLHP… 115 pounds 15 Burpee Box Jumps… 24" box Girls can do pull ups too! Post...
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21
Jan

1.22.10 FRIDAY "PINK SOCKS" (RIGHT SOCK) 5/1…4/2…3/3…2/4…1/5 of: Deadlift… 315 pounds/ HSPU's with paralettes (nose to 2 stacked up 45# bumpers) REST 2min (LEFT SOCK) 5/1…4/2…3/3…2/4…1/5...
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19
Jan

1.20.10 WEDNESDAY "WINTER THROWDOWN WO #2" 5 Rounds of: 5 Thrusters… 95 pounds 10 Burpees Then: 30 Pull Ups For Time Post time and load...
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18
Jan

1.19.10 TUESDAY "WINTER THROWDOWN WO #1" 250m Row 40 KB Swings…53 pounds 500m Row 30 KB Swings…53 pounds 750m Row 20 KB Swings…53 pounds 1000m...
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17
Jan

1.18.10 MONDAY "THE BADGER" 3 Rounds for time of: 30 Squat Cleans…95 pounds 30 Pull Ups 800m Run Post time and load to comments Strength/...
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16
Jan

1.16.10 SATURDAY Skill:  Hanging Squat Cleans Strength:  Hanging Squat Cleans 3…3…3…3…3 Metcon: "THE ART OF" 10…9…8 of: DB Thrusters…45 pounds/ Deadlift… 225 pounds then:  400m...
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