January 2011

Jailhouse

WOD 1/31/11 Bench Press 5-5-5 “Karen” 150 Wall Ball Shots (20#/14#)

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The CrossFit Games

For those interested in competing in the CrossFit Games. The path to the games begins March 15 with the “CrossFit Games Open”. The CrossFit Games Open is a six-week competition that will begin Tuesday, March

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Icicles

WOD 1/27/11 Front Squat 5-5-5-5-5 10-9-8-7-6-5-4-3-2-1 Front Squat (70% of 5 Rep Max) Burpees

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Rocket Launcher

WOD 1/28/11 21-18-15-12-9 Snatch (115/75) Wall Ball (20/14) Knees To Elbows Compare your times on crossfit.com, December 6, 2010, to see how you stack up against the firebreathers. Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin

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Title Fight

WOD 1/26/11 Max Rep Pull-Ups Turkish Get-Ups 3-3-3-3-3 (per arm) 3 Rounds: Max Burpees in 60 Seconds Rest 120 Seconds

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Say This Sooner

WOD 1/25/11 21 Burpees 5 Rounds: 21 Kettlebell Swings 21 Box Jumps then end with 21 Burpees

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Freestyle

WOD 1/24/11 6 Rounds: 10 Thrusters (115/75) 20 Sit-Ups 30 Double-Unders

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You Get The Horns

WOD 1/21/10 “Bull” 2 Rounds: 200 Double Unders 50 Overhead Squats (135/95) 50 Pull-Ups 1 Mile Run U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine

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