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Wednesday the 9th of July, 2014

5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 155-lb. deadlift, 12 reps 155-lb. hang power clean, 9 reps 155-lb. push jerk, 6 reps Post time to comments.
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Tuesday the 8th of July, 2014

Complete as many rounds as possible in 15 minutes of: 15-foot rope climbs, 2 ascents 20 wall-ball shots, 20-lb. ball Run 200 meters Post rounds completed to comments. Supplement: 30 Barbell Roll Outs/200 Russian Twists/30 Barbell Roll Outs Join the Nutrition Challenge Group HERE This
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Thursday the 12th of June, 2014

In 20 minutes, work up to a 1 Rep max Hang Power Clean Rest as needed “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. SCORES
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Tuesday the 3rd of June, 2014

“Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps SCORES Supplement: 20 Headstand Leg Raises
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Tuesday the 18th of February, 2014

“Blake” Four rounds for time of: 100 ft. Overhead Walking Lunge(with a plate 45/25) 30 Box Jump 24/20 20 Wallball Shots 10 Handstand Push-ups SCORES  
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Thursday the 28th of June, 2012

For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees SCORES
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Tuesday the 5th of June, 2012

  Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, al
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Tuesday the 1st of May, 2012

Eight rounds for max reps of: Muscle-ups, 20 seconds Rest 10 seconds 135 pound Clean and jerk, 20 seconds Rest 10 seconds SCORES
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Thursday the 26th of April, 2012

Snatch 1-1-1-1-1-1-1 Rest as needed 5 minutes, max reps double unders SCORES Of Interest: Exercise makes you smarter (NY Times) CrossFit 305/A1A Happy Hour at the Stage Pete and Chad are competing at the CrossFit Games South East Regionals this weekend! 305’s 4 Year Anniversary
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