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WOD Archive for December 2013

December 31, 2013

Kalsu -team version
Teams of 3
150 Thusters
5 Burpees EMOM
4:15pm is the last class of the day.

December 30, 2013

1RM Snatch
4 Rounds
15 Burpees
20 Wall Bal 20/14

December 28,2013

Partner WOD

December 27, 2013

100 du
50 kbs 70/53
40 wall balls
30 shoulder to overhead 155/105
20 kb snatches
10 front rack lunge steps
100 du

December 26, 2013

3 Rounds for time:
400m run
7 deadlift at 275/185 or 90% of 1RM
20 box jumps 24/20

December 24, 2013

Reminder: last class of the day is the 1:30pm class.
WOD - 12 Days of CrossFit

December 23, 2013

1RM Thruster
AMRAP in 15 min: 5 Push Press (185/125) 10 burpees 15 Sit-ups 200m run

December 20, 2013

Pick one: Mobility/Technique/Strength
Conditioning
5 rounds for time of:
10 OHS 135/95#
10 Burpees
10 C2B Pull-ups

December 19, 2013

Mobility 
Fran
21-15-9
Thrusters 95/65
Pull-Ups

December 18, 2013

4X1 Clean & Jerk @ 90% – rest 1:30-2:00
Conditioning
18 minute AMRAP of: 
50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

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