February 10 2011

Thursday February 10 2011 CWOD For Time: 1000 m Row 40 Dumbbell Squat Snatches 45 lbs Right 40 Pull-up (strict)s 40 Box Jump (24 in.)s 45 lbs 40 Dumbbell Squat Snatches 45 lbs Left Post total time.

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Monday November 1 2010 SWOD None CWOD Baseline Fitness Test 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups and AMRAP 20 10 Weighted Box Jumps 35/20 lbs 20 Weighted Situps 35/20 lbs...

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Main WOD “Jackie” For time: 1000m Row 50 – 45lbs Thrusters 30 Pull Ups Post total time. Finisher For Time: 100 Box Jump (24 in.)s Holding 45 lbs Post total time. Workout Results Main WOD: WOD Results Finisher: WOD Results...

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Main WOD 4 rounds for time of: 30 Weighted Box Jumps 20 /14 lbs 30 Overhead Walking Lunges 20 /14 lbs 30 Wall Balls 20 /14 lbs 30 Weighted Sit-ups 20 /14 lbs Post total time. You will be using a medicine ball the entire workout Workout Results Main WOD: WOD Results...