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Daily WOD

5
Jul

9th Annual Joseph D. Helmuth Memorial Golf Classic  Joseph “Jody” Helmuth passed away on January 6, 2002 after losing a nine-month battle against non-Hodgkin’s Lymphoma. ...
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5
Jul

7.5.10 MONDAY "LUNG BURN" 10 Rounds for time of: 400m Run 10 WB's… 20/14 pound ball 5 Burpees  Post time to comments   SKill:  Snatch Balance  Auxiliary: ...
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2
Jul

7.3.10 SATURDAY "BENCHMARKS" Rest Unlimited after each 100 Double unders for time 500m Row for time 50 Burpees for time 50 KB Swings for time…...
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1
Jul

7.1.10 FRIDAY "TABATA WTF" 32 Rounds- 1 Round= 20sec of Work, 10sec of Rest of 8 Rounds CnJ… 65/35 pounds 8 Rounds Burpees 8 Rounds...
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29
Jun

6.30.10 WEDNESDAY "TESTIES" 7…6…5…4…3…2…1 of: Muscle Ups Snatch…135/95 pounds For Time Post time and load to comments  Strength:  10min to establish a 1rm of Snatch...
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28
Jun

6.29.10 TUESDAY "ZOOLANDER" 1min Row for Calories 1min Push Press…115/65 pounds 1min Sit Ups 1min SDLHP…115/65 pounds 1min Toes to Bar 1min Wall Balls…20/14 pounds...
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27
Jun

6.28.10 MONDAY "DEADLIFT BONANZA 2" 10…9…8 of: Deadlift… 225/135 pounds Burpees then:  400m Run 7…6…5 of: Deadlift… 225/135 pounds Burpees then:  400m Run 4…3…2…1 of:...
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25
Jun

6.26.10 SATURDAY "ANNIE" 50…40…30…20…10 OF: Double Unders Sit Ups For Time Annie (Speal) [wmv][mov]        
24
Jun

6.25.10 FRIDAY "ELIZABETH" 21…15…9 of: Squat Cleans… 135/95 pounds Ring Dips For TIme  Post time and load to comments   Strength:  Overhead Squats OHS (work...
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22
Jun

6.23.10 WEDNESDAY "SHOW DOG" 50 Double Unders 20 Cal Row 20 Push Press… 115/55 pounds 20 SDLHP… 115/55 pounds 50 Double Unders For Time 2010...
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21
Jun

6.22.10 TUESDAY "EVA" 5 Rounds of: 800m Run 30 KB Swings… 70/35 pounds 30 Pull Ups For Time (repeat WOD from 11.23.09) Post time and...
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20
Jun

6.21.10 MONDAY "FLOATER" 20 Power Cleans… 185/95 pounds 800m Run For Time Post time and load to comments   Strength:  Back Squat (work up to...
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19
Jun

6.19.10 SATURDAY "BUCKIN FURPEES" 5 Rounds of: 10 OHS… 115/75 pounds 10 Burpee Box Jumps… 20/18" box For Time Post time and load to comments  ...
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17
Jun

6.18.10 FRIDAY "700 CLUB" 100 Double Unders 100 Sit Ups (soles of feet touching together) 100 Wall Balls… 20/14 400m Run For Time  Post time and...
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15
Jun

6.16.10 WEDNESDAY "REMODY" 50 Thrusters… 135/65 pounds 4 Chest to Bar Pull Ups at the top of every minute (eg. 3…2…1…GO! 4 C2B Pull Ups) ...
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14
Jun

6.15.10 TUESDAY "HANGIN OUT" 15-1 of: Push Ups Hang Snatch… 65/35 For Time  Post time and load to comments   Auxiliary:  L-Pull Ups (max unbroken...
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13
Jun

6.14.10 MONDAY "THE GREEN MILE" 2 Rounds of: 150 feet Walking Lunges (plate held overhead)… 45/25 pounds 75 feet DB Farmers Walk (DB in each hand)… 90/45...
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11
Jun

6.12.10 SATURDAY "UGLY BETTY" 21 Squat Cleans… 115/65 pounds 21 Ring Dips 400m Run 15 Squat Cleans… 115/65 pounds 15 Ring Dips 400m Run 9...
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10
Jun

6.11.10 FRIDAY "TEN DOG-DAYS OF SUMMER" 1 Muscle Up 2 Clean n Jerk… 115/65 pounds 3 Power Cleans… 115/65 pounds 4 Deadlifts… 115/65 pounds 5...
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8
Jun

6.9.10 WEDNESDAY "PARTNER UP!" First Challenge, find someone who can stand you long enough to finish this WOD with you (good luck John A!). Second, take...
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8
Jun

6.8.10 TUESDAY "THE BADGER" 3 Rounds for time of: 30 Squat Cleans…95 pounds 30 Pull Ups 800m Run (repeat WOD from 1.18.10)     Post...
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6
Jun

6.7.10 MONDAY "ALL IN" 20 HSPU's 40 KB Swings… 53/25 pounds 80 Box Jumps… 20/18" Box 40 KB Swings… 53/24 pounds 20 HSPU's For time...
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4
Jun

6.5.10 SATURDAY "THE ARNOLD" 21…15…9 of: Bench Press… BW/60%BW pounds Deadlift… 225/155 pounds For Time Gina Post time and load to comments   Skill:  Muscle...
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3
Jun

6.4.10 FRIDAY "GRACE" 30 Reps Clean n Jerk… 135/95 pounds For Time (Repeat WOD from 11.10.09) Post time and load to comments   Auxiliary:  Run...
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1
Jun

6.2.10 WEDNESDAY "ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats For Time (repeat WOD from 11.11.09)   Post time and any...
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1
Jun

6.1.10 TUESDAY "NO (i) IN TEAM" Get a partner and a 95/45 pound bar.  Take your 95/45 pound bar and your partner down to the...
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