winey winey

5 rounds:
Run 200
10 Goblet Squats 35/55
15 Wall Balls
20 Push Ups (new crossfit standard)

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4/4/11

3rds
800m
15 burpees
15 dips
15 push press

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Fake Bake Adam

AMRAP 20 Minutes
5 Deadlifts 65/95
5 Power Clean 65/95
5 Thrusters 65/95
5 Back Squats

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Tens

10 Rounds:
Run 200
10 Squat Jumps
10 Dips
10 Pull Ups
10 Push Ups

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Heavy Hitter

5 Rounds:

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

Compare times to 8/13/2009

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AMRAP

20min AMRAP
15 Push Ups
12 Walking Lunges
9 Push Press 65/95
6 Hollow Rocks

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It's the Final Countdown

10,9,8,7,6,5,4,3,2,1

Pull Ups
Lunges (each leg)
Gut Busters
Front Squat 95/135#
Burpees

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WOD

2 RFT

53 Dubs
5 Ring Dips
53 Squats
3 HSPU
53 Sit Ups
5 Ring Dips
53 KBS's 35/55
3 HSPU

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TABATA

TABATA

Push Ups
Hollow Rocks
Shoulder Press 45/65
Pull Ups

*8 rounds each station, work 20 sec. rest 10 sec.
count Total reps

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The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 Side V-ups (20 total)
10 HSPU

CUT OFF TIME IS 30 MINUTES!

COMPARE TIMES TO 3/3/2010

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WOD

20 min AMRAP
10 thrusters 65/95
10 KBS 35/55
10 KTE’s

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WOD from 2/28/11

150 Goblet Squats 35/20
130 Jumping Pull Ups
110 Push Press 65/45
90 DB Deadlift 55/35
70 Burpees

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The Gang's All Here

4 Rounds:

Run 400
20 Pull Ups
15 SDLHP
10 HSPU

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Eezy Peezy Japaneezy

3 Rounds:
15 Power Snatches 65/95
15 Ring Dips
15 KTE’s

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I'm Baaaaack!

Run 800
9 front squats
9 burpees
9 deadlifts

Run 400
15 front squats
15 burpees
15 deadlifts


Run 200
21 front squats
21 burpees
21 deadlifts

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Running Down

800M Run
10 Front Squat 95/135
10 HSPU
400M Run
10 Front Squat 95/135
20 Pushups
200M Run
10 Front Squat 95/135
30 Push Press 45/65

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Max Effort

from 2/2/11

Max out on following lifts:
Deadlift
Strict Shoulder Press
Back Squat

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No More Snow!

21-18-15-12-9-6-3
Burpees
Pull-ups
GHSU
Walking lunges (per leg no weight)

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WOD

3 RFT
25 Cleans 65/95
25 Box Jumps
25 KB Swings 35/53
200M Run

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Jesse's Concoction

4 RFT
5 Pull ups
10 Deadlift 185/135
15 KTE
20 Overhead Walking Lunges 35/45
30 Dubs

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