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80, Friday, 01-31-14

WOD:

Eight rounds for time of:
10 Deadlifts, 135/115
10 Box Jumps, 24″/20″
10 Wall Balls, 20/14
10 Toes to Bar
Rest one minute

Change order of exercises every round. Scale as necessary.

For Reps, Thursday, 01/30/14

WOD:

Four rounds for reps of:
:30 Front Squat, 115/75
:30 Box Jumps, 24″/20″
:60 Rest

Rest three minutes then,

Four rounds for reps of:
:60 Wall Ball, 20/14
:60 Double Unders
:60 Rest

Post total reps to comments.

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OTM, Saturday, 01/25/14

On The Minute for 20 minutes:

5 Thrusters, 75/55
5 Pull-ups
5 Burpees

Score is number of missed rounds.

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Fight Gone Bad, Friday, 01/24/14

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10 Rounds, Saturday, 01/18/14

WOD:
10 rounds for time of:

7 Hang Power Snatch, 75/55
7 Behind the Neck Push Press
7 Overhead Squats

Scale as necessary. Post time to comments.

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Tabata, Friday, 01/17/14

WOD:
Tabata
Complete eight intervals of 20 seconds of work and 10 seconds of rest for each exercise.

Pull-ups
Push-ups
Sit-ups
Squats

Bodyweight Deads, Wednesday, 01/15/14

WOD:
Three rounds for time of:

400m Run
15 Deadlifts, bodyweight
21 Box Jumps, 24″/20″
27 Push-ups

Scale as necessary. Post time to comments.

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AMRAP IN 10…, Saturday, 01/11/14

WOD:
AMRAP in 10 minutes of:

10 Dumbbell Press
10 Dumbbell Rows
10 Kettlebell Swings
100 meter Run

Rest three minutes then AMRAP in 10 minutes of:

10 Hollow Rocks
10 V-ups
20 Bicycles
100 meter Run

Rest three minutes then AMRAP in 10 minutes of:

10 Jumping Squats
10 Dumbbell Lunges
10 Box Jumps
100 meter Run

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Team WOD, Friday, 01/10/14

Team WOD:
In teams of two, complete As Many Rounds As Possible in 20 minutes of:

10 Burpees
15 Kettelbell Swings, 1.5/1
200m Run

Only one person works at at time. Partner A does Burpees. Partner B does KBS. Partner A does the Run then Partner B starts the round again with Burpees.

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Pistols, Thursday, 01/09/14

Skill:
OTM for 10 Minutes of:
:20 Handstand Hold
4 Pistols
-or-
5 Handstand Pushups
5 Toes 2 Bar
5 Pistols

WOD:
AMRAP in 10 minutes of:
5 Burpees
10 Pistols
15 Wall Balls
30 Double Unders or 30 Singles

Post rounds to comments.

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