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Month

January 2012

Mason TuesdayWOD1 Rep Max Power SnatchFollowed By:Facing Danger 21-15-9 reps for time of:24″ Box jump75 pound Power snatchChest to bar Pull-up Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24″ box, 75lbs), Lindsey...
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Team Challenge 5 Update

Monday WOD‘Flight Of The Navigator’ 5 Rounds Run 200 12 Burpees Run 200 24 Air Squats25 Minute Cut Off Team Challenge 5 Update: Please Note: Everyone will only be allowed to do the challenge after classes as was stated. Everyone doing the challenge will need to stop...
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MOANC Challenge Week 5!!!

ACCIDENTALLY SAID WEEK 4-ACTUALLY WEEK 5! Also…Drum Roll Please!!…You can now do a double up on your 1x a day item. (Chocolate, Wine, Cream etc.) If you skip a day! So let’s say I decide not to have any chocolate on Monday I can have both servings on Tuesday....
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The 4th Bushy Baby is going to crush it! FridayWOD10 Minutes Work On Snatch BalanceFollowed By:‘The Abyss’With a continuously running clock:Max Reps in 5:00Over Head Squat 95lbsMax Reps In 4:00Sumo Deadlift High Pull 2 PoodMax Reps In 3:00 Toes To BarMax Reps In...
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Thursday WOD ‘Crime School’ 5 Rounds Row 250Run 20030 Double UndersEach Round Will Be 5:00Rest Whatever Time Remains If You Finish Before 5:00 Annie Sakamoto 2012 Games Prep
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WednesdayWOD 20 Minute Skill Session Week 4 out of 5-This week to add more reps and go for 15 Minutes if you started at week 1. At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or...
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Tuesday WOD Back Suats 75% x 5, 85% x 3, 95% x Max Reps Followed By ‘Grace’ 30 Clean and Jerks For Time
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Rowing Murph Monday WOD Filthy 50 (WOD Demo mov wmv ) For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders...
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Dan invents “wall boy shots” Friday WOD ‘The Informer’ 3 Rounds For Time 7 Power Snatches 135/95 14 Pull Ups 21 Box Jumps
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