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Month

August 2011

Wednesday WOD Back Squat5-5-5-5-5 Follwed By: 30 seconds on at each station,rest 30 seconds-6 Rounds.Ring Dips Toes To Bar
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Tuesday WOD Push Press2-2-2-2-2 Followed By For Time:50 Wall Balls50 Burpees50 Double Unders Monday WOD ‘Helen’ 3 Rounds For Time Run 40021 Kettlebell Swings 1.5/112 Pull Ups
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Image From www.CrossFit.com Friday WOD 3 Rounds For Time 40 Sit Ups30 Box Jumps 20/1820 Pull Ups Darn You Annie Sakamoto! Burgener Warm Up Corrections wmv mov Triathlon Training Between Now and Next FridayWOD 1.Swim 2x 400 Rest 3:00 Between RoundsWOD 2Bike 5x2Miles. Immediately...
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For the Clean, Jumping With The Hips, Legs, and Shrug, Generate All The Power Through The Middle While The Arms Stay Straight. Thursday WOD 3 Rounds For Time10 Front Squats10 Hang Power Cleans10 DeadliftsUse One Barbell Guys Rx’d 155 Ladies 105 The...
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Wednesday WOD 5 Rounds Of 6 Minutes Each 1 Minute Of Ring Dips1 Minute Of Rope ClimbsRun 400Rest For Whatever is Left Of The 6 Minutes “CrossFit Where Navy Seals and Moms Go To Get Ripped” Mobility WOD
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Tuesday WOD 100 Overhead Sqauts For Time-Each Time You Drop The Bar Do 10 Pull Ups 15 Minute Time CapGuys Rx’d 95 Ladies 65 Mobility WOD
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Congrats To Amy S. Who Paddled 34 Miles For Charity In 11 Hours!!! Monday WOD Press 3-3-3 Followed By AMRAP 10 Minutes 5 Burpees7 Kettlebell Swings 2/1.512 Sit Ups Mobility WOD Triathlon Training 20 Days And Counting!!! This Week Do No More Than 4...
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Friday WOD 5-5-5 Weighted Pull Ups Followed By 9-12-15-12-9Ring DipsToes To BarDeadlift 245/165 End With 100 Meter Run, Lunge Back 100 Meters Mikko Interview wmv mov The Garage Games Mobility WOD
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Thursday WOD ‘Tosh’  Run: 3 x (200m, 400m, 600m) Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc. Tosh Does Grace WMV MOV A...
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Wednesday WOD 5 Rounds Rest As Needed Between Rounds ( Suggested 3-5 Minutes) 5 Reps Back SquatMax Push Ups Elyse Umeda Gives It Her All Mobility WOD
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