Wednesday, 10/1/14

1)ME snatch 2)ME jerk 3)AMRAP10 30  DU’s 20 situps 10 KB snatches, 55/35

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October 1, 2014

Tuesday, 9/30/14 WOD

CrossFit Total: ME back squat ME shoulder press ME deadlift

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September 29, 2014

Monday, September 29th, WOD

1)Waiters press, 5 minutes max reps, 55/45 drop = 5 burpees 2)For time: 5 rds of 6 clapping pushups 12 box jumps, 30/24 Then immediately finish with ¼ mile run Then 5rds of 12 pushups 6 jumping lunges Then immediately finish with ¼ mile run  

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September 28, 2014

Saturday, 9/27/14 WOD

1)Snatch DE85 3×1 DE90 3×1 DE95 2×1 2)C&J DE85 3×1 DE90 3×1 DE95 2×1 3)AMRAP5 10 pushups 10 straight leg situps  

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September 25, 2014

Friday, 9/26/14 WOD

1)DE70 box squat, 12×2 2)5 rds 1/4 mile run 10 pullups 20 OH squats, 95/65  

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September 24, 2014

Thursday, 9/25/14 WOD

CF Main site 9/9/14 For time: 21 deadlifts, 225/155 ¼ mile run 18 deadlifts, 225/155 ¼ mile run 15 deadlifts, 225/155 ¼ mile run 12 deadlifts, 225/155 ¼ mile run    

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September 23, 2014

Wednesday, 9/24/14 WOD

1)ME bench 2)10RFT 10 Burpees 2 Rope climbs

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September 22, 2014

Tuesday, 9/23/14 WOD

1)ME snatch balance 2)ME C&J 3)5 minute row for distance

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September 22, 2014

Monday, 9/22/14 WOD

1)ME F squat 2)AMRAP15 15 Ukrainian DL’s, 70/55 15 Box jumps, 24/20 15 GHD situps  

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September 21, 2014

Saturday, 9/20/14 WOD

1)DE80 bench, 8×3 2)AMRAP20 10 Pike push-ups 15 squats 20 RKB swings  

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September 20, 2014
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