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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TGIF

4 Rounds:

10 GHB sit ups
15 SDLHP
20 Dips

200m Run on odd rounds
400m Run on even rounds

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Tough Call

4 Rounds:

15 Wall Balls
20 Pullups
50 Dubs or 15 Burpees

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Filthy Forty

400m Run
40 Cleans
40 yards x2 sprints
40 Burpee Box Jumps
400m Run
40 Deadlift (95/135)
40 yards x2 sprints
40 Lunges each leg
400m Run
40 KB. Swings

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WOD

AMRAP in 20 minutes
5 HSPU
10 Snatch
15 Deadlift

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Ninja

AMRAP in 20 minutes
100 m run
21 sit ups
15 SDLHP (45/65)
9 push ups

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Countdown

10 Thrusters
9 Deadlift
8 Squat Clean
7 Push Press
6 Hang Power Clean
5 Front Squat
4 Push Jerk
3 Hang Squat Clean
2 Power Clean
1 Shoulder Press

(W=85, M=115)

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OMAR

20-15-10-15-20

Wall Balls

Pull Ups

Dips

Strict Press

Run 200 on 20-10-20

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