Idiocracy

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

Deadlift (65/95)
Push Press/Jerk (65/95)
Sprawls

Even=80 yds lunges
Odd=400M Run

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Okla-who??

4 Rounds:

20 Power Cleans (65/95)
400M Run
20 Pullups


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Pure Torture

7 Rounds:

4 Burpee Deadlift
3 Burpee Power Clean
2 Burpee Squat Clean
1 Burpee Squat Clean and Jerk
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The Mean 15

3 Rounds:

15 Deadlifts (115/155)
15 Burpees
15 Wall Balls
15 Dips

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The Compound

4 Rounds:

10 Overhead Squats(65/95)
15 Pullups
10 KB Swings
400M Run

We did this one on 7.8.09 at Wegner...times aren't exactly comparable though because we did truck drivers instead of KBS, and we didn't have to walk to the track...

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Ready to Run!

25-20-15:

Front Squat (65/95)
Push Jerk (65/95)
40yd Bear Crawl
200m-400m-800m

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America Rocks

4 rounds:

10 DB Power Cleans (25/35)
20 Thrusters (65/95)
30 Dubs/15 Burpees

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Adam's Gamble

4 Rounds:

Run 400
10 DL
10 HSPU
20 Hollow Rocks
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Man Workout

7 rounds:

7 Squat clean and press (135, 75)
2 muscle ups (7 pullups, 7 dips)
A-Up down & back

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Over & Up

25-20-15-10-5:

Overhead Squats (65/95)
Pullups
GHB sit ups

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Century

For time:

100 Thrusters (85/55)

At each minute, starting at ‘go’, do 3 burpees and 3 box jumps

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Speedy

5 rounds:

Run 400
15 Squat Cleans (65/95)

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Memories

5 Rounds:

15 Push Press
15 Knees to Elbows
15 Squats (135/105)
200m Run

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Who Doesn't Love Burpees?

5 rounds:

5 HSPU
5 burpees
10 Dead lift (225/145)
5 burpees
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Double or Nothing

-WOD 1-
3 Rounds:
80yd Farmers Walk (35/55)
15 Front Squats (65/95)
20 Pull Ups

-WOD 2-
3 Rounds:
30 Broad Jumps
40yd Suicide
50 Double Unders

MUST COMPLETE BOTH WODS!!!!!

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Hurting

5 Rounds:

5 HSPU
10 Burpees
20 V-ups
400M Run

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Heavy Hitter

5 Rounds:

10 Back Squats (body weight)
10 Kettle Swings (75/55)

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8.12.2009
Death by CrossFit

3 rounds:

10 Deep Squat Cleans
15 Pull Ups
10 Hang Snatch

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Descent

50 Wall Balls
200 meter run
40 Pushups
200 meter run
30 Burpees
200 meter run
20 Pullups
200 meter run
10 Jumping lunges
200 meter run

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Tear It Up

400M Run

21, 18, 15, 12, 9, 6, 3:
Deadlifts (95/135)
Jumping air Squats
Knees to Elbows

400M Run

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