101230 WOD

"Barbara"

Five Rounds Of:

20 Pullups

30 Pushups

40 Situps

50 Squats

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101229 WOD

"Big Fun"

AMRAP (30min)

100m Run

20 Thrusters (20/10lbs)

20 Flutterkicks

20 Dumbell Split Clean (20/10lbs)

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101228 WOD

Max Minute

Situps

Rest 5 Minutes

"$5.99"

Five Rounds Of:

9 HSP

9 Pullups

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101227 WOD

1-Leg Squats (Dumbells)

10,2,2,2

Rest 5 Minutes

"Arms on Fire"

10-9-8-7-6-5-4-3-2-1

Pullups

Pushups

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101223 WOD

"Becca"

AMRAP (30min)

10 Double Unders/Tuck Jumps

20 Lunge Steps
30 Situps

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101222 WOD

Max Min

Squats

Rest 5 Minutes

"Bodyweight Lynn"

5 Rounds Of:

Max Reps Pushups

Max Reps Pullups

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101221 WOD

Max Min

Dips

Rest 5 Minutes

"E-Mommie Special"

5 Rounds Of:

400m Run

25 Burpees

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101220 WOD

Max Min Pullups

Rest 5 Minutes

"Fabulous 50"

3 Rounds Of:

50 Pushups

50 Situps

50 Squats

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Toys For Tots Fundraiser Today at 11:00!!

 ...For New Folks

"On-Ramp" WOD
200m run/walk
15-12-9
Squats/Pushups/Pullups
200m run/walk

....CrossFitters
12 Days of Xmas-WOD
Round 1 - Begin with 12 Sit-ups. Round 2 - Begin with 12 Sit-ups and add 11 pull-ups. Round 3 - Begin with 12 sit-ups, 11 pull-ups and add 10 wall balls. Continue on until the last round is complete finishing off the Twelve Days of Christmas with a 1k run.

For Time:
12 ABMAT Sit-ups
11 Pull-ups
10 Wall Balls 20 lbs
9 Kettlebell Swings 55 lbs
8 Box Jump - 20 in.s
7 Burpees
6 Inverted Burpees
5 Squat Cleans 115 lbs
4 Push Presses 115 lbs
3 Front Squats 115 lbs
2 Ground to Overheads 115 lbs
1 1 km Run

101217 WOD

"The Fab 40"

AMRAP (30min)

40 Flutterkicks

40 Dips

40 Squat Thrusts

 

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101216 WOD

CrossFit League Night

2 Min Box Jump Total

(24/20)

Rest 5 Minutes

CrossFit TOTAL

1 Rep Max of:Back squat
Shoulder Press
Deadlift

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101215 WOD

Deadlift

10,5,5,5

Rest 5 Minutes

"Fran"
21-15-9
Thrusters (95)
Pullups

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101214 WOD

Press

10,5,5,5,

Rest 5 Minutes

"Elizabeth"
21-15-9
Cleans (135)
Ring Dips

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101213 WOD

Back Squat

10,5,5,5

Rest 5 Minutes

"Jene"

AMRAP (20min)
10 Dips
20 Flutterkicks
30 Squat Jumps

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101210 WOD

Max Minute Burpees

Rest 5 Minutes

"Diane"

21-15-9

Deadlifts (225)

HSP

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101209 WOD

Max Minute Pushups

Rest 5 Minutes

"Run Away"

4 Rounds Of:

5 minute Run

3 minute Recovery

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101208 WOD

Power Snatch
10,2,2,2

Rest 5 Minutes

"Perfect 10"

10 Rounds of:
10 Squats
10 Situps
10 Pushups
10 Situps

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101207 WOD

Weighted Dips

10,1,1,1

Rest 5 Minutes

"DT"

 

5 Rounds of:

12 Deadlifts (155)

9 Pwr Cleans (155)

6 Push Press (155)

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101206 WOD

"Death by 7s"


Seven Rounds of:

7 Power Cleans (135/95)

7 Dumbell Thrusters (40 dbls)

7 Situps

7 Broad Jump Burpees

7 Dips

7 Pullups

7 Pushups

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101203 WOD

Press

10,3,3,3

Rest 5 Minutes

"Legs On Fire"
4 Rounds Of:
25 Lunge Steps (45lb Bar)
50 Squats (45 lb Bar)

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101202 WOD

"Linda"

a.k.a 3 Bars of Death

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 BW)
Bench (1.0 BW)
Cleans (.75 BW)

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101201 WOD

Push Jerk

10,3,3,3

Rest 5 Minutes

"Bodyweight Fran"
21-15-9
Pullups
Broadjump Burpees

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