Press
5x3

Compare to April 19th, 2011

then

As many rounds as possible 7 minutes

10 Hang Power Snatch 60/40
10 Burpee
200m run/row

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Reminder that there is a skills session @ 8am and that there is also a 4pm wod as well.

or

For Time:

50 Box jump, 60/50cm
50 Jump­ing pull-ups
50 Ket­tle­bell swings, 16/12kg
Walk­ing Lunge, 50 steps
50 T2B
50 Push press, 20/15kg
50 Back exten­sions
50 Wall ball shots, 10/8kg
50 Burpees
50 Dou­ble unders

Compare to June 29th, 2011

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Clean Thrust
3x3

then

As many reps as possible in 10 minutes of:

Double unders

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For time:
21–15-9

SDHP 60/40
Dips
Sit ups

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Bench Press
5x5

then

Compare to October 2nd, 2011

As many rounds as possible in 7 Minutes of:
5 Pull ups
10 Thruster 40/30
15 Double unders

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New facebook photos are up click here and tag your friends

For time:
30 Power Clean  80/60
1.3 km Run/Row
2 Rope assent

Make sure you bring long socks to the wod!

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Hang Snatch
3x2

Compare to September 6th, 2011

Then

3 rounds for time:
15 KBS 32/24
15 Wall ball 10/8
200m Row/Run

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Intro @ 10am

“Amanda“

For time:
9–7–5

Muscle-up
Snatch 60/40

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Back Squat

5x3

Compare to November 22nd, 2011

Then

For time:
10–1/1–10
Box Jumps
Sit ups

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There is only the 530am wod today

For time:

1.6km Run
100 T2B
200 Hand release Push Ups
300 squats
1.6km

This can be bro­ken up into sets and reps

The wod can be halved as well for the feint hearted  !

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