April 2010

No Excuses

WOD 4/30/10 Max Height Box Jump Thrusters 3-3-3-3-3 Post box jump height and thruster loading to comments. Remember, Only 2 days left to sign up at the introductory rates. We will be implementing our normal

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Last Name Ever First Name Greatest

WOD 4/29/10 “Dead Man’s Row” In 12 Minutes complete: 2k Row Max Rep Deadlift (275#/185#) Score = Row time minus Five x number of deadlifts completed. The lower the time the better. Row Time –

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Music, When It Hits You Feel No Pain

WOD 4/28/10 As Fast As Possible: 30 Handstand Push-Ups 40 Pull-Ups 50 Kettlebell Swings (53#/35#) 60 Sit-Ups 70 Burpees Road to the games. Chris Kepler. Sign Up this week to be guaranteed our lowest prices

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Ocular Patdown

WOD 4/27/10 “Chelsea” Every Minute For 30 minutes complete: 5 Pull-Ups 10 Push-Ups 15 Squats If you don’t complete a round in the given minute you will finish it out and then rest during the

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Too Much Ambition

WOD 4/26/10 Front Squat – Find a heavy single “Litvinovs” 5 Rounds: 10 Front Squats @ 60% of heavy single 200m Sprint Rest as needed between each round and record your time for each round.

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The Road Less Traveled

WOD 4/22/10 Bench 3-3-3 5x400m Sprints Rest approximately 3 minutes between each effort Want a cool resource for your CrossFit craving? Check out SICFIT.com

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Be A Weapon

WOD 4/21/10 Press 5-5-5-5-5 As Many Reps As Possible: 2 Minutes of Double Unders 2 Minutes of Kettlebell Swings (53#/35#) 2 Minutes of Box Jumps (24″/20″) 2 Minutes of Burpees Your Score is your total

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Blood, Sweat, And Puke

WOD 4/20/10 Get Your Mind Right “Daniel” 50 Pull-Ups 400m Run 21 Thrusters (95#/65#) 800m Run 21 Thrusters 400m Run 50 Pull-Ups Dedicated to Army Sgt First Class Daniel Crabtree who was killed in Iraq

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Gold

WOD 4/19/10 Back Squat 3-3-3 As Fast As Possible: 500m Row 10 Mutant Makers (40#/25#) 20 Chest to Bar Pull-Ups 30 Push Ups 40 Sit-Ups 50 Back Squats (45#/30#) Check out Pyrros Dimas, arguably the

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