E-Dawg

25-15-5-5-15-25

Hang Power Snatch (45#/65#)
Dubs(100 Singles)
Wall Balls

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Excel

4 Rounds:

10 Box Jumps
15 Pullups
10 Box Jumps
15 KTE's
10 Box Jumps
Odd= 80yds Lunges
Even= 200M Run

Full Out

4 Rounds:

20 KB Swings (35#/53#)
15 SDHP (65#/95#)
20 Push Ups
15 Burpees

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Workin' off that turkey!

5 rounds for time:

7 Body weight deadlift,
14 Dumbbell Push Press (35#/20#)
28 Squats

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"Friday!"

5 rounds of 10:

Back squats (go heavy!)
Burpees
Gut Busters

We did this on 8/8 and 10/10 if you want to compare!

Turbo

As many rounds as possible in 20 min:

10 Hang Power Clean (55/75)
15 Thrusters (55/75)
200m Run

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Speedy

Complete as many rounds as possible in 15 minutes :

10 Overhead Squats (95#/65#)
5 Handstand Push ups

Sunshine

HAPPY BIRTHDAY, MATT!!

5 Rounds:

15 Deadlift (95#/135#)
12 Power Clean
9 Front Squats
200m Run

3-2-1-GO!

Helen

Courtesy of www.crossfit.com 11.17.08

Three rounds for time:

400 meter Run
21 Kettlebell 21 swings (1.5 pood/1 pood)
12 Pull-ups

Fight Gone Bad

Five 5-minute rounds
Rotate every minute for 5 minutes
Rest for 1 minute between rounds:

Kettlebell Swings (35#/25#)
Dead Lift (135#/65#)
Push Press (65#/45#)
Air Squats
Burpees
**Keep a running count of reps for each round!**

We did this workout on 6/30, but with Pull-ups instead of Kettlebells.

WELCOME ROBIN & TARA!!!!

Feel the Burn

courtesy of CrossFit North Santa Cruz 11.13.08

For time:

18-15-12-9-6-3 Front Squats (135#/85#)
3-6-9-12-15-18 Kettle Bell Swings
200m Run after EACH couplette

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Hump Day

Courtesy of www.crossfithardcore.com 11.12.08

21-18-15-12-9-6-3:

Pullups
Sit-ups
Box Jumps
Push-ups

Odds=200m Run
Evens=100m Run

3-2-1-GO!

L.A.

courtesy of www.crossfithardcore.com 10.31.08

5 Rounds of the following:

200M Sprint
15 Thrusters (95#/65#)
30 Squat Jumps
15 HSPU

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Lori's first appearance on the blog!!!

Quick & Dirty

courtesy of www.crossfit.com 10.14.08

10 Squat Clean
50 Back Extension Sit Ups
8 Squat Clean
40 Back Extension Sit Ups
6 Squat Clean
30 Back Extension Sit Ups
4 Squat Clean
20 Back Extension Sit Ups
2 Squat Clean
10 Back Extension Sit Ups

Get ready for sore abs this weekend!

The Punisher

courtesy of www.crossfithardcore.com 10.13.08

400M Run
50 Thrusters
400M Run
40 Box Jumps
400M Run
30 Sit Ups
400M Run
20 Dips

Welcome to CrossFit, Lori! :)

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FRIDAY!

5 rounds of:

10 Back Squat (heavy!)
10 Burpees
10 Gut Busters

We did this on 8/8 if you want to compare times and weights!

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Rocky

courtesy of www.crossfithardcore.com 10.9.08

AMRAP in 20 minutes:

5 HSPU
10 OHS (45#/65#)
20 K.B SWINGS (35#/53#)
100M SPRINT

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HQ WOD

courtesy of www.crossfit.com 10.5.08

Five rounds for time of:

15 Deadlift (135#/75#)
12 Hang power clean (135#/75#)
9 Front Squat (135#/75#)
6 Push Jerk (135#/75#)

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**We did this same workout back on 7/2 if you want to compare times!**

The Brits

courtesy of www.crossfithardcore.com 10.2.08

AMRAP in 20 minutes:

5 Deadlift(135#/185#)
10 Knees to Elbows
15 Lunges (per leg)

Kodak

Courtesy of www.crossfithardcore.com 9.26.08

3 Rounds of the following:

40 Push Press(55#/75#)
30 Situps
20 Pullups
10 Snatches(55#/75#)
10 Ring Dips (sub. regular dips)
20 DB Thrusters
30 Air Squats
400M Run

3-2-1-Go!

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