January 20 2011

Thursday January 20 2010 CWOD 21-15-9 reps of: Wall Balls 20 lbs / 14 lbs Double Unders Post total time. 4 rounds for time of: 30 Sumo Deadlift High-pulls 75 lbs /55 lbs 30 Medicine Ball Sit-ups 20 lbs/ 14 lbs Post total...

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Tuesday November 9 2010 SWOD Bench Press – Close Grip 3 3 3 3 3 CWOD As Many Rounds As Possible in 12:00 10 Med Ball Cleans 10 Wallballs 10 Med Ball Situps [flickr]photo:5164811270[/flickr]

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SWOD Front Squat  3 x 10 Back Squat 3 X 5 CWOD Row 500m Then 3 rounds 20 Medicine Ball Pushups 40 Medicine Ball Situps For Time [flickr]photo:5098925971[/flickr]

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Main WOD 5 rounds for time of: 400 m Run 50 Sit-up (medicine ball)s 20 lbs /14lbs Post total time. Finisher Max Effort Deadhang Pullups [flickr]photo:5013896475[/flickr]

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Main WOD “Fighting in the Yard – Taking it outside” Fight Gone Bad Style Each station for 1:00 then rotate on the minute. 3 rounds total. 1. Run backwards – 100m lap counts as rep 2. Thruster 95/65 lbs 3. Tire Flip 4. Medicine Ball Situps 20/14...