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The Chief

WOD 7/30/12 Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.     -then- “The Chief” 5 rounds for total reps of: 3 minute AMRAP of: 3 Power cleans @ [...]

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All Around Gold

WOD 7/30/12 Find a 1RM Snatch Balance:   -then- 12 minute AMRAP of: 7 Strict Pullups 14 Goblet Squats 21 V-Ups     What has been your favorite event of the Summer Olympics? Which [...]

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Trapeze

WOD 7/27/12 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.   -then-   12 minute AMRAP of: 3 Wall Walks Run 200m 15 Push Press 95/65#   Join us Saturday at 12 at CrossFit [...]

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Nightman

WOD 7/26/12 Snatch practice – Power snatch, squat snatch, hang power snatch, hang squat snatch. Try not to let go of the bar during the set. Focus on form and use a weight that you are [...]

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‘Ello Govna

WOD 7/24/12 12 Minutes to Establish a 1RM 2-Position Snatch (hang + full). Drop the bar after the hang snatch but immediately get set up for the full snatch. You can either power snatch or squat [...]

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Revolution

WOD 7/23/12 12 minutes to establish a 1RM Hang Squat Snatch   -then-   5 rounds for time of: 3 Hang Power Snatches @ 80% (of above) 6 Box Jumps 30/26″ Run 200m 3 Hang Squat Snatches @ [...]

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Journey

WOD 7/20/12 1X20 Back Squat Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps [...]

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Goodies

WOD 7/19/12 Find a 1rm Snatch Balance.   -then-   3 round for time of: Run 400m 20 Burpees 20 KBS 55/35   Our women’s tank tops have arrived. If you reserved yours you can [...]

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Bring The Heat

WOD 7/18/12 20 min AMRAP of: Run 400m 12 Hang Squat Cleans 135/95# 12 Burpees   Get Signed up for the next local CrossFit Competition, Bring The Heat! This competition will be held at [...]

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