January 26 2011

Wednesday January 26 2011 SWOD Overhead Squat 10 10 10 Back Squat 3 3 3 CWOD 30 – 20 – 10 Knees to Elbows Pushups Situps

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Friday January 14 2011 CWOD For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts, 275#/185# Push-ups x 3 reps Dumbbell Squat Cleans, 45#/25# Post Total Time

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Friday December 31 2010 6:00am 9:00am & 10:00am only Saturday – no classes SWOD “Murph” Complete for time: 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Rx’d Must be done chipper style Men – 20lb vest If you have...

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Wednesday December 22 2010 SWOD Overhead Squat 3 x 3 CWOD “Cindy” AMRAP 20:00 5 Pullups 10 Pushups 15 Air Squats

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Thursday December 9 2010 **No Classes Friday** CWOD “Angie” 100 Pullups 100 Pushups 100 Situps 100 Air Squats For Time 10:00 minute cutoff on the pullups. ¬†Whatever your number is at cutoff is your number for the rest of the workout...