Sunday the 29th of January, 2012

Bench Press 5-3-1+ Rest as needed 21-15-9 Wall Ball 20/12 Kettlebell Swing 70/53 Burpee
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Saturday the 28th of January, 2012

9 am 305 Workout 11 am Super Secret WOD
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Friday the 27th of January 2012

Deadlift 5-3-1+ (75-85-95%) Rest as needed 5 rounds for time of: 185 pound power clean, 5 reps Muscle up, 5 reps Scale for muscle ups is 10 shoot throughs 12 minute time limit Midline: Accumulate 1 minute in L Sit in as little time as possible. Start immediately after 12 minute cap. SCORES  
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Thursday the 26th of January, 2012

4 rounds for reps 60 seconds work:30 seconds rest Strict pull ups Push ups Squats Sit ups Burpees Score is total reps Midline: 300 Russian Twists, 20/14 SCORES
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Tuesday the 24th of January, 2012

Hang Power Clean 5-5-5-5-5 Rest 2 minutes between sets Rest as needed 21-15-9 Kettlebell snatch, per arm 53/35 Toes to Bar 12 minute time limit Midline: 5 minutes, strict Toes to Bar, for reps. Start immediatly after 12 minute cap SCORES 305 vs. A1A Big Trouble in Little Haiti!
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Monday the 23rd of January, 2012

Back Squat 5-3-1+ (75-85-95%) Rest as needed "Jackie" Row 1000 meters 45 pound thruster, 50 reps 30 pull ups Midline: 5 minutes for reps, Turkish Get Up 53/35 SCORES In case you forgot...
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Sunday the 15th of January, 2012

Yoga at 9:30 WOD at 11 Bench Press 3-3-3+ 70-80-90% 21-15-9 Box Jumps Push Ups Rest 2 minutes 21-15-9 Box Jumps Push Ups
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Sunday the 8th of January, 2012

9:30am Yoga 11am Trainers Choice WOD
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Saturday the 7th of January, 2012

9am 305 Workout 11am Super Secret WOD Every Saturday at 11am, join us for the Super Secret WOD. Come be a part of the experiment!
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Friday the 6th of January, 2012

"Amazing Grace" 225 pound clean and jerk, 30 reps -or- "Grace" 135 pound clean and jerk, 30 reps Rest as needed 2 minutes max burpees SCORES What's the last book you read? Post responses to comments.
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