crossfit gyms WOD:
1. knees to elbows x 10
2. plyo push-ups
10 rounds for time
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mainsite WOD:
Front squat 3-3-3-3-3 reps

Dec 07, 2009 | Have your say »

crossfit gyms WOD:
Benchmark Day
perform and girl, hero, named wod or lift
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mainsite WOD:
Rest Day

Dec 04, 2009 | Have your say »

crossfit gyms WOD:
overhead squat 5-5-5
snatch balance 5-5-5
snatch deadlift 5-5-5
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mainsite WOD:
400 meter Walking lunge

Dec 02, 2009 | Have your say »

crossfit gyms WOD:
“heavy cindy”
5 deadhang pull-ups
10 handstand push-ups
15 front squat (boys 65lbs, girls 45lbs)
as many rounds as possible in 20 minutes.
 
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mainsite WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Dec 01, 2009 | Have your say »