T-$$$$

2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups

2 Rounds:
200m Run
15 Dips
10 HSPU

2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups

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Compare times to 12.5.08

In Control

3 rounds:

10 Strict Pull Ups
20 Weighted Walking Lunges
50m Farmers Carry
25 SLOOOW Ab Mat Sit Ups

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Pain Train

3 rounds:

30 SDHP
30 Burpees
10 HEAVY Shoulders to Overhead (in any form)

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BossMan

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

Box Jumps
Push Ups
Squats
Situps

Even-100M Run
Odd-200M Run

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The hands of a true CrossFitter!

5 rounds:

10 Hang Squat Cleans (65/95)
15 Pull-ups
10 Push Press (65/95)
15 K.B. Swings (35/53)

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Friday WOD

800m Run

5 rounds of:
7 Burpees
7 Thrusters
7 Knees to Elbows

800m Run

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E-Dawg

25-15-5 to 25-15-5:

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

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Countdown

10-9-8-7-……..1

Deadlift
Handstand Pushups
Pullups

Run 200 on odds

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WUSAA

AMRAP 20 min:

5 Overhead Squats (65/95)
10 D.B. Push Press (20/30)
15 Split Jumps
20 K.B. Swings(10 per arm) (25/35)

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Iron Man

Happy 1-year Anniversary of the Rogue Fitness Files!!

5 Rounds :

400m Run
30 Thrusters (45/65)

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amrap'in

AMRAP 20 min:

5 overhead squats
5 gut busters
5 cleans
Run 1 lap

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Upper Deck

7 rounds of 7:

Bench Press
Med Ball Push Ups
Handstand Push Ups
200m Run

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Laura

4 rounds:

200m Run
20 Wall Balls
40yd Overhead Lunges (25/45)
50 Double Unders (250 singles)
15 KB SDHP(53/70)
10 Knees to Elbows

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High Five

5 rounds:

5 BW Squat
10 Pull Ups
15 BW Deadlift
20 Push Ups
25 Sit Ups

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Dan

800M Run

21-15-9
Burpees
Swings (35/53)
Push Jerks (65/95)

800M Run

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Ladies WOD

21-15-9:

KB Swings
Walking Lunges
Gut Busters
200 m Run

Hardcore

3 Rounds:

1 minute work/30 second rest:
KB Swings
Burpees
Box Jumps
Push Press
Mt. Climbers

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Johnny Rocket

400M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
800M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
400M Run
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Turkish WOD

Run 400

5 rounds:
10 turkish get ups (5 each arm)
10 pull-ups
10 thrusters (65/95)

Run 400

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Countdown

10-9-8-7------1

Hang Clean and Jerk
200m Run

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