Monthly Archives: November 2012

Road Trip!!

On Saturday, December 15 a group of members from our gym are going to travel down to Garden City to work out at their gym, Project Fitness CrossFit. We are planning on doing a partner WOD. If you are interested … Continue reading

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11/30/2012 WOD

Skill – Rowing For Time: 500 M Row – then – 5 Rounds of 10 Push ups 10 Pullups 10 Power Snatches 95#/65# – then – 500 M Row

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11/29/2012 WOD

Max Front Squat 3-3-2-2-1 For Time: 100 M Run 21 Front Squats 135#/95# 15 K2E’s 9 Dips 100 M Run 15 Front Squats 135#/95# 15 K2E’s 15 Dips 100 M Run 9 Front Squats 135#/95# 15 K2E’s 21 Dips 100 … Continue reading

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11/28/2012 WOD

“DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps

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11/27/2012

Max Sumo Deadlift 1-1-1-1-1 For max number of rounds: In one minute complete: 3 Burpee Lateral Jumps 1 Sumo Deadlift Highpull (115#/75#) Every minute add 1 SDHP Go until you cannot complete the round in one minute

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11/26/2012 WOD

For Total Reps: 3 Minute Max Squat Jumps 3 Minute Max Sit ups 3 Minute Max Jumping Lunges 2 Minute Max Pull ups 2 Minute Max Kettlebell Swings 55#/35# 1 Minute Max Inverted Push ups Score is total reps combined

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11/22/12 WOD

20 Minute AMRAP With a partner 5 Burpees 15 Situps 5 Pullups While teammate #1 is working, #2 is holding a wallball (20/14#) overhead, arms locked out when holding OH. Rotate after each round completed. If working partner rests, the … Continue reading

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