WOD
A. Snatch + 2 OHS
B. 7 Min AMRAP
3 Bar Muscle Ups
7 Box Jump 30-24
Rest 2 Min
7 Min AMRAP
3 Defect HSPU
7 Burpees
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20 Muscle ups @ 240 LBS (Kali Muscle) This guy is Hilarious!...But what his Fran time!
Wednesday October 31, 2012
HAPPY HALLOWEEN!
WOD
A. Gymnastics
B. For time
100 Hollow rocks
5 Deadlifts OTM 140/90kg
*The workout starts with Deadlifts
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History of Halloween
Tuesday October 30, 2012
WODA. Clean + 5 Strict Press
B. For Time
150 Wall Ball
75 Push-Up
50 Squats
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History of CrossFit.com
Monday October 29, 2012
A. Back Squat 3-3-3
B. For 12 Min Perform
2 C2B
8 KB Snatch
4 C2B
8 KB Snatch
6 C2B
8 KB Snatch
...you get the idea how far can you go!
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Full Moon Names and Their Meanings
Friday October 26, 2012
There will be NO class on sat October 27, 2012 come cheer us on at the Fortis comp!
A. Clean + 3 Push Press
B. Every minute on the minute
5 Min 5 Hang Power Clean 70/50kg
5 Min 10 Ring Dip (no kip)
5 Min 15 Box Jump 24/20
5 Min Row 200M
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A. Clean + 3 Push Press
B. Every minute on the minute
5 Min 5 Hang Power Clean 70/50kg
5 Min 10 Ring Dip (no kip)
5 Min 15 Box Jump 24/20
5 Min Row 200M
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Slinky Drop
Thursday October 25, 2012
 | |
| GHD's or AB Doer Twist?...Post to comments. |
WOD
A. Deadlift 3-3-3
B. For Time
100 T2B
*Every time you come of the bar
5 Renegade Row 50/35
5 Hang D.B Squat Clean 50/35
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TARZAN!
Wednesday October 24, 2012
There will be NO class on sat October 27, 2012 come cheer us on at the Fortis comp!
WOD
A. Front Squat 2-2-2
B. For Time
Run 300M
30 HSPU
Run 300M
60 Push Up
Run 300M
30 Thrusters 45/30kg
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Tuesday October 23, 2012
WODThere will be NO class on sat October 27, 2012 come cheer us on at the Fortis comp!
A. Weighted Pull-Ups 1-1-1
B. 100 Pull-Ups (10 Min Cap)
C. 12 Rounds For Time
3 Burpees
6 KBS 2/1.5p
9 Squats
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Interview with the pull-up gangster Steven Proto.
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