10/27/14 WOD

1)Pistol progressions 2)ME bench press 3)15 minutes up the ladder: 2 rope climbs 4 HSPU 10 cal row 4 rope climbs 8 HSPU 20 cal row 6 rope climbs 12 HSPU 30 cal row 8 rope climbs 16 HSPU 40 cal row etc…  

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October 26, 2014

10/25/14 WOD

The 5th Annual Costume Required HALLOWEEN WOD (up to 4 person teams, events broken up as team sees fit) – 30 rope climbs -30 Clusters, 135/95 -150 burpees -200 KB swings, 55/35 -When all 4 events are completed finish with 1 mile pumpkin run (not everyone has to carry the pumpkin)  

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October 25, 2014

10/24/14 WOD

CrossFit Total: ME Back squat ME Shoulder press ME Deadlift  

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October 23, 2014

10/23/14 WOD

1)DE70 bench, 12×2 2)AMRAP20 5 HSPU 10 pullups 10 MBC’s, 20/14  

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October 22, 2014

10/22/14 WOD

1)ME snatch balance 2)ME C&J 3)”Annie” (5 minute cut off) 50-40-30-20-10 of: DU’s Situps

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October 21, 2014

10/21/14 WOD

1)DE70 Low bar back squat, 12×2 2)FGB format OH lunge walk, 45/35 DL, 185/125 CCCT there and backs, 6’ CrossFit standard pushups Row for calories  

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October 20, 2014

10/20/14 WOD

1)Pistol progressions 2)KB clean & press 3)Max height box jump 4)500M row for time  

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October 20, 2014

10/18/14 WOD

1)ME seated shoulder pin press at about eye height. 2)Elizabeth 21-15-9 of: Squat Cleans, 135/95 Ring Dips (This will be for the gym record as the category is open)

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October 17, 2014

10/17/14 WOD

1)Snatch DE70 3×3 DE75 2×3 DE80 1×3 2)”Fran” 21-15-9 Thruster, 96/65 pullups  

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October 16, 2014

Thursday, 10/16/14 WOD

1)ME f squat of pins at parrallel 2)For time: 15 OH squat, 95/65 30 pushpress, 95/65 60 wallballs, 20/14 90 situps 120 airsquats

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October 16, 2014
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