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Nov

30
Friday

12.01.12 – Saturday – Squats and a Team WOD

It’s the first day of Strengthcember! Foundation Back Squat Work up to heavy single at 95% Team WOD In teams of 2, complete the following for time: 400m run (together) 30 med ball cleans (resting partner holds bottom of squat) 30 pullups (resting partner holds med ball overhead) 30 burpees (resting partner holds plank position)…

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26
Monday

11.27.12 – Tuesday – An EMOM and an AMRAP walked into a bar…

Foundation EMOM for 10 minutes: 3x Power Clean (133% of yesterday’s Foundation) WOD 20 min AMRAP: 50m OH lunge (45/25) 15 toes-to-bar 15 box jumps (24″/20″) 15 KB swings (16kg/12kg) Some of you may recall the little speil we do in CrossFit 101, about how the parts of our classes work together: The Warm-up gets…

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25
Sunday

11.26.12 – Monday – Snatches and muscle-ups!

Foundation 15 min to find your max weight of the complex: 1 squat snatch + 1 overhead squat — OR — 1 power snatch + 2 overhead squats then… muscle-up practice WOD “Amanda” 9, 7, 5: Muscle-up Squat snatch (135/95) Today we start a gap-week in our programming, filling in the week between our previous…

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22
Thursday

11.23.12 – Friday – Turkish Get-Ups!

Time to work off all of that turkey and stuffing! Foundation Turkish Get-Ups Find heaviest per side WOD For Time: Run 800m 50 Power Cleans (50% of PC 1rm) Run 800m Compare to 09.03.12 Today marks the beginning of the holiday season. Many people celebrate this by waiting in line in a parking lot for…

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18
Sunday

11.19.12 – Monday – Deadlifts and L-pullups

Foundation Deadlift 15 minutes to find 1rm WOD For Time: 100 L-pullups [youtube http://www.youtube.com/watch?v=aRH1dt4EDCA] Don’t forget this week’s holiday hours: Monday: 6a, 7a, 12p, 4:30p, 5:30p, 6:30p Tuesday: 6a, 7a, 12p, 4:30p, 5:30p, 6:30p Wednesday: 6a, 7a, 12p Thursday: CLOSED Friday: 7:30a, 9a Saturday: 9a

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