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Altamont

 WOD 12/30/11 Push Press 3-3-3-3-3 All sets at 75-85% of your max   3 Rounds: 10 Hang Clean Thrusters (45/30 DB’s) 10 Burpees 50 Double Unders   January 2-13 we will have a free [...]

Oh My Guh

 WOD 12/29/11 “Pyramid Double Helen” – From the 2010 CrossFit Games 1200m Run 63 KB Swings (55/35) 36 Pull-Ups 800m Run 42 KB Swings (55/35) 24 Pull-Ups 400m Run 21 KB Swings [...]

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The Bridge

 WOD 12/28/11 Back Squats 3-3-3-3-3 All sets at 75-85% of your max   50 Back Squats (body weight) As Fast as possible; start from racks. At the beginning of every minute complete 5 burpees. [...]

Swarm

 WOD 12/27/11 Skill Work: Spend 5 minutes working on each of the following movements Toes To Bar Kipping Pull-Ups   10 Rounds: 3 Clean & Jerks (155/105) 10 Wall Ball (20/14)   [...]

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H.A.M.

 WOD 12/26/11 Front Squat 5-5-5-5-5  All sets at 70-80% of your 1 rep max   Met-Con will be coaches choice today   January 2-13 we will have a free class at 11am Monday-Saturday and at [...]

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