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WODs

January 2nd

-WOD-
7 Heavy Sets of 2 Back Squats

3 Rounds of:
10 Air Squats
10 Sit Ups
Rest 1 min
3 Rounds of:
10 Air Squats
10 Mountain Climbers
Rest 1 min
3 Rounds of:
10 Air Squats
10 Jumping Pull Ups

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January 1st

Happy New year!

Watch the CrossFit Games on ESPN2

-Rest Day-

December 31st

Great Job today! Almost everyone was surprised at how high they could do a box jump. Tito hit a 50.25″ box and Joann hit a 18.5″ box! It was amazing to watch today. Sorry guys I forgot to take pictures. I’ll be getting a lot more pictures on here in 2012.

One last day to get T-Shirts for $15.00. Starting the 1st they with be $20.00 for one and $35.00 for two. I know we’ve been talking about getting hoodies in for a month now. We only have to wait a few more days!!! We should have hoodies by middle of next week!

Come get one last workout in before 2012

-Team WOD-
A team workout will be made up on the spot. Bring a friend!

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December 30th

-WOD-
Max Box Jump height

5 Rounds for time of:
-5 shuttle run 30′
-5 Man Maker 35/25
(Push Up on DB’s, right arm pull, Push Up on DB’s, left arm pull, Push Up on DB’s, Jump to a squat with DB’s on shoulder & drive overhead)

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December 29th

-WOD-
Death By Pull Ups
Min #1 – 1 Pull Ups
Min #2 – 2 Pull Ups
Min #3 – 3 Pull Ups
keep going until you fail

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December 28th

-WOD-
With a running Clock of 15 minutes:
-7 Rounds of:
–10 Power Snatch 75/55
–10 Overhead Lunges 75/55
Row as far as possible with the rest of the 15 minutes

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December 27th

10:00AM Hitting it hard

It’s great seeing all the resting positions. Here is Tito after the workout today.

5:30PM Class giving it everything they got!

-WOD-
Bench Press
5-5-3-3-1-1

5 Rounds for time of:
5 Pull Ups
10 Push Ups
15 Sit Ups

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