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Daily WOD

21
Dec

12.22.09 TUESDAY 15…10…5 155 pound Squat Clean/ Ring Dips For Time  Ahhh… That'd be nice  Post time and load to comments Skill:  Handstands Auxiliary:  5K...
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20
Dec

12.21.09 MONDAY "HELL MINUTE" AMRAP (as many reps as possible) in 1 minute of: 1. BW Bench Press/ 2. Sit Ups/ 3. Air Squats/ 4. Pull Ups/...
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19
Dec

12.20.09 SUNDAY "SHOVEL SNOW" AMRAP 24 hours Begin with your own sidewalk, driveway or front stoop.  Shovel as much of somebody else's property as possible!  Shoveling...
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18
Dec

12.19.09 SATURDAY "LOWER-BODY GRINDER" 3 Rounds for time: 20 Walking Lunges… 25 pounds 20 Front Squats… 95 pounds 20 Box Jumps… 30" Box 20 DB...
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17
Dec

12.18.09 FRIDAY REST DAY Note:  Use these rest days to make up any missed WOD's.  I will be availiable at 7pm for anyone who wants to work on...
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16
Dec

12.17.09 THURSDAY "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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15
Dec

12.16.09 WEDNESDAY "ARMSTRONG" 1 Mile Bike 30reps… HSPU's/ Pull Ups/ Push Ups 1 Mile Bike 20reps… HSPU's/ Pull Ups/ Push Ups 1 Mile Bike 10reps… HSPU's/ Pull...
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14
Dec

12.15.09 TUESDAY "Kiss Arse" AMRAP (As Many Rounds As Possible) in 20min of: 5 Burpee Box Jumps… 20" Box 7 CnJ… 95 pounds 9 Double Unders Post rounds...
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13
Dec

12.14.09 MONDAY "HELEN" 3 Rounds for time of: 400m Run 1.5 pood KB Swing… 21 reps Pull Ups… 12 reps Brian and Tim Deadlift for "The...
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12
Dec

12.13.09 SUNDAY REST DAY Nate and Steve after "Lumberjack 20" 12.12.09 Note:  I'm thinking about moving Friday's class time to Saturday 4pm for a bit. ...
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11
Dec

12.12.09 SATURDAY "Lumberjack 20" 20 Deadlifts… 275 pounds 400m Run 20 KB Swings… 2 pood 400m Run 20 OHS (Overhead Squats)… 115 pounds 400m Run...
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10
Dec

12.11.09 FRIDAY "REST DAY" Class is moved to Satuday 4pm Its going to be a Doozy! Hint:   Note:  Make sure you rest plenty today...
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8
Dec

12.9.09 WEDNESDAY "CFT" CrossFit Total 3 attempts to reach max of: Shoulder Press/ Back Squat/ Deadlift 5 minute rest between efforts score= addition of all...
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7
Dec

12.8.09 TUESDAY "RANDY" 75 Snatches… 75 pounds For Time     Jeff finishes "Eva" with some awards Post time and load to comments Strength:  Bench...
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6
Dec

12.7.09 MONDAY "Kick in the Jibblies" 10…9…8…7 Wall Balls 20 pounds/ SDLHPs (sumo deadlift high pulls) 135 pounds/ Burpees 400m Run 6…5…4…3…2…1 WBs 20 pounds/...
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5
Dec

12.6.09 SUNDAY "BRIAN'S RUN" 5 MILE RUN (start at Gay and High St. 1pm) (FOR CHARITY) www.briansrun.org We are doing a sponsorship for Brian's Run...
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4
Dec

12.5.09 SATURDAY Thrusters 5…5…5…5…5…5…5 Take 4-5 min rest between sets, gradually move up in weight until you get your 5rep max. then, 2 rounds of 21…15…9...
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3
Dec

12.4.09 FRIDAY "THE 300" 25 Pull Ups 50 Deadlifts… 135/65 pounds 50 Push Ups 50 Box Jumps… 20" box 50 Floor Wipers… 135/45 pounds 50...
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2
Dec

12.3.09 THURSDAY REST DAY Strength:  Dips 3…3…3…3…3…3…3…3 Skill:  Double Unders Auxiliary:  5K  Post load of dips and time in 5K to comments Note:  Brian's Run...
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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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