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WOD: 7-26-16

Pre WOD:  12 min AMRAP of: 2 Wall Climbs 10 Wall Runs 15 Hollow Rocks 15 second Hang from rope 4 sets of: 2 Barbell Press @21×1 Rest 2 minutes WOD:  8 min AMRAP of: Ascending ladder of: [...]

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WOD: 7-25-16

Pre WOD:  In 12 minutes: Build to a challenging set of 4 Back Squats @30×1 Perform 3 more sets of 3 @ 30×1 3 sets of: 20 second Top of Chin Up Hold 12 Scapula Push Ups on rings  WOD:  4 [...]

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WOD: 7-24-16

Team WOD: Tabata style for time: Alternating partners and exercises: Push Ups Hang Power Cleans (95/65) Wall Balls (20/14) Overhead Lunges (45/25) (each leg is 1) Box Jumps (20/16) Partners will [...]

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WOD: 7-23-16

WOD:  Team Woehlke:  30 minute AMRAP of:  4 Jerks (185/115) 5 Front Squats (185/115) 6 Power Cleans (185/115) 40 Pull Ups 50 Push Ups 60 Sit Ups Rest 3 minutes == From the CrossFit.com [...]

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WOD: 7-22-16

Pre WOD:  3 sets of: 4 – 6 Snatch grip RDL @ 31×1 10 second Hanging Lateral Flexion / side 6 – 8 Pull Ups @ 21×1 WOD:  4 sets of: Row 300/250M Row 6 BJSD (30/24) 3 Burpee [...]

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WOD: 7-21-16

Pre WOD:  3 sets of: 5 – 7 SA KB Front Squats / side @ 22×1 16 Walking Lunge Steps 10 – 12 GHD Back Extensions  WOD:  12 min AMRAP of: 200M Run 12 American Kettlebell Swings 8 [...]

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WOD: 7-20-16

WOD: 5 minutes to complete 5 rounds of: 5 Deadlifts (75/55) 5 Hang Power Cleans (75/55) 5 Shoulder to Overhead (75/55) and then: 100 Double Unders Rest 3 minutes 5 minutes to complete 5 rounds [...]

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WOD: 7-19-16

Pre WOD:  12 min AMRAP of: 1 TGU / side 20M Table top Crawl – restart from beginning if pattern trips up 2 waves of: 3 Barbell Press @21×1 2 Barbell Press @21×1 1 Barbell Press [...]

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WOD: 7-18-16

Pre WOD:  In 12 minutes: Build to a heavy set of 5 Back Squats @30×1 Perform 3 more sets of 5 @30×1 3 sets of: 8 Supinated KB Row @ 21×2 Max Effort Ring Support WOD:  For time: [...]

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WOD: 7-17-16

The girls (Team Competition Final WOD):  For total time: Elizabeth: 21-15-reps of: Power Cleans (135/95) Ring Dips Fran: 21-15-9 reps of: Thrusters (95/65) Pull Ups Isabel: 30 reps of: Snatch [...]

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