WOD – Wednesday 11/30/11
Posted on November 29th, 2011 by chrisa
As many rounds as possible in 12 min of:
4 Squat Clean Thrusters #135/95
8 Pull-ups
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WOD – Tuesday 11/29/11
Posted on November 29th, 2011 by chrisa
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
or
4 rounds for time of:
10 Push Presses 95/65 lbs
20 Sit-up (abmat)s
30 Air Squats
400 m Run
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WOD – Monday 11/28/11
Posted on November 27th, 2011 by chrisa
For time:
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
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WOD – Sunday 11/27/11
Posted on November 27th, 2011 by chrisa
Run 10k
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WOD – Friday 11/25/11
Posted on November 25th, 2011 by chrisa
Hang power snatch
3-3-3-3-3 reps
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WOD – Thursday 11/24/11
Posted on November 24th, 2011 by chrisa
“Thanksgiving with the Girls”
In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner and each person will complete all reps.
Angie and Barbara’s House
20 Pull ups
20 Push Ups
20 Sit ups
20 Air Squats
Helen’s House
400m run
21 KB Swings 53/35
12 Pull ups
Fran’s House
15 Thrusters
Nancy’s House
400M run
15 OHS
Isabel and Grace’s House
20 Ground to Overhead
Kelly’s House
400m run
30 Box jumps 24/20
30 Wall Balls 20/14
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WOD – Thanksgiving 11/24/11
Posted on November 23rd, 2011 by chrisa
Don’t forget to join us for a special Thanksgiving Turkey burn WOD at 9am on Thanksgiving morning. It is sure to be a fun time.
If your curious as to what the WOD will be, dont worry, it will be a typical holiday with friends and family enjoying traditions 
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WOD – Wednesday 11/23/11
Posted on November 23rd, 2011 by chrisa
For time:
100 Burpee Pull Ups
Pick a bar that is 12″ above your reach.
Subs can be bar just out of reach or lower bar. If your pull ups aren’t there, 10 rounds of 10 burpees, 10 pull ups with band.
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WOD – Tuesday 11/22/11
Posted on November 22nd, 2011 by chrisa
20 Minute AMRAP of:
5 Hang Cleans 115/75
10 Toes to Bar
15 Burpees (Yay)
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WOD – Monday 11/21/11
Posted on November 21st, 2011 by chrisa
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
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