Monthly Archives: November 2011

WOD 12-1-11

WOD 4 Rounds for time: 100 Singles 12 Box Jumps 12 Front Squats

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WOD 12-1-11

WOD 4 Rounds for time: 400m Run 12 Box Jumps 12 Front Squats (135/95)

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11-29-11

WOD 5 Rounds for time: 8 Push Press 8 Power Cleans 8 Front Squats 8 Deadlifts 25 Singles

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WOD 11-30-11

WOD 4 Rounds for time: 6 Deadlifts (315/205) 12 Ring Dips 40 Double Unders

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WOD 11-29-11

WOD 5 Rounds for time: 8 Jerks (135/85) 8 Hang Power Clean 8 Front Squat 8 Deadlift 200m Run

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WOD 11-28-11

WOD 4 Rounds for time: 20 Hang Squat Snatches (95/65) 20 Pull-ups 20 Burpees

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WOD 11-26-11

WOD 4 Rounds for time: 7 Push Press (75% of 1 rm) 14 Ring Rows 21 Kettlebell Swings

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WOD 11-26-11

WOD 4 Rounds for time: 5 Push Press 7 Ring Rows 9 Box Jumps

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WOD 11-23-11

“Cindy” 20 min. AMRAP 5 Pull-ups 10 Push-ups 15 Squats

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WOD 11-22-11

Strength Back Squat 5 x 1 WOD 3 Rounds for time: 10 Back Squat (65% of 1 rm) 30 Double Unders

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