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Archive for November, 2009
crossfit gyms WOD:
1. deadlift (boys 225lbs, girls 155 lbs)
2. pull-ups
3. push-ups
21-15-9
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mainsite WOD:
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
crossfit gyms WOD:
1. 100 x thrusters (boys 45 lbs, girls 35lbs)
2. 100 x lunges
3. 100 x russian twists
4. 100 x kettle bell cleans (boys 24kg, girls 16kg)
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mainsite WOD:
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
crossfit gyms WOD:
BENCHMARK FRIDAYS:
select any girl, hero, named wod, lift.
if you can’t decide do:
“isabel”
30 snatches for time (boys 135 lbs, girl 95 lbs)
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mainsite WOD:
REST DAY
crossfit gyms WOD:
boys lift 10,000 lbs
girls lift 65,000 lbs
from knees to shoulder using any weight, style, combination they choose
for time
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mainsite WOD:
“annie”
1. double unders
2. sit-ups
50-40-30-20-10
crossfit gyms WOD:
“barbara”
1. 20 x pull-ups
2. 30 x push-ups
4. 40 x sit-ups
5. 50 x squats
5 rounds for time
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mainsite WOD:
back squat
5-5-5-5-5
crossfit gyms WOD:
“nancy”
1. 400 m run
2. over head squats (boys 95 lbs / girls 65 lbs)
5 rounds for time.
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mainsite WOD:
“nate”
1. 2 x muscle-ups
2. 4 x handstand push-ups
3. 8 x kettle bell swing (boys 32 kg / girls 24 kg)
Complete as manu rounds as possible in 20 minutes.