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CrossFit WOD

Wednesday the 15th of January, 2014

Push Press 5-5-5-5-5+ 65-65-65-75-85% Rest as needed 4 Rounds on a 5 Minute Clock: Run 400M  50 Double Unders Rx+ Unbroken Double Unders SCORES http://crossfitnutritionchallenge.blogspot.com/ Wodapalooza at Bayfront park is this weekend. Come watch Dan, Kyle, and James and Jess crush
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Thursday the 9th of January, 2014

“Sexy MetCon” 100 double unders 90 squats 80 push press 45# 70 walking lunges 60 sit ups 50 push ups 40 pull ups 30 wall ball shots 20# 20 kettlebell swings, 2 pood 10 burpees SCORES Plank Circuit of Death Weigh in 9AM-1PM Sunday at A1A! Sleep on Green Nutrition Challenge Starts. See
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Tuesday the 7th of January, 2014

5 Rounds Not for Time: 15 Push-ups 15 Pull-ups 15 Air Squats Focus on Air Squat technique. The back should be rigidly in extension, any butt-wink, or flexion in the lumbar or thoracic spine will require scaling. Scale for Pull-ups is Bicep curls. “DG” Complete as many roun
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Tuesday the 24th of December, 2013

With a partner: Run 400 Meters 200 Squats Run 400 Meters 150 Push Ups Run 400 Meters 100 Kelletbell Swings 70/53 Run 400 Meters 50 Burpees Run together. Partition all other reps as needed. One partner working at a time. SCORES Holiday Schedule: December 24th, Regular schedule until 12
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Monday the 23rd of December, 2013

“12 Days” Perform 1, then 1 &2, then 1, 2 &3, etc. 1 Rope Climb, 15′ 2 Power Snatch 135/93 3 Clean & Jerk 135/93 4 Front Squat 135/93 5 Chest to Bar Pull Ups 6 Burpees 7 Toes to Bar 8 Box Jumps 30/24 9 Wall Ball 20/14 10 Calorie Row 11 Handstand Push Ups
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Friday the 20th of December, 2013

Power Clean 5-5-5-3-1+ (75-75-75-85-95%) Chest to Bar Inverted Row 12-12-12 Rest as needed For time: 1 Legless Rope Climb, 15′ 50 Double-unders 40 Walking lunge steps  30 Push Ups 20 Toes to Bar 10 Burpee Pull Ups 20 Toes To Bar 30 Wall ball shots, 20 pound ball 40 Walking Lunge
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Thursday the 19th of December, 2013

“Daniel” For time:  50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups SCORES Nutrition Challenge Starts January 12th! Happy Hour! Hang out with awesome people! Holiday Hours: December 24th Gyms close at
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