Monthly Archives: November 2014

Friday 28 November WOD

FOR TIME: 5 Rounds 5 Wall walks 10 Pullups Post your time to the comments.  

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Thursday 27 November – Rest Day

REST DAY Enjoy the Holiday!

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Wednesday 26 November WOD

MAX WEIGHT: Find 1 rep max Back Squat -then- Run 1 mile  Post your weight used and mile time to the comments. Mile route is pictured below (1/2 mile out, 1/2 mile back, click to enlarge)  

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Tuesday 25 November WOD

AS MANY ROUNDS AS POSSIBLE IN 8 MINUTES: 2 Turkish Get-ups (1 rep per arm) 6 Kettlebell Snatches (3 reps per arm) *No RX weight.. pick a lighter kettlebell today. Post your rounds and reps to the comments. Getting up from the … Continue reading

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Monday 24 November WOD

FOR TIME: 7 Rounds 1-rep/set Bear Complex (1 PrCl, 1 FS, 1 PP, 1 BS, 1 PP) @ 115/75 10 Pushups 15 Situps 20 Squats Post your time to the comments.  

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Friday 21 November WOD

The Running Fran 21-15-9 REPS FOR TIME Thrusters 95/65lbs Push-ups Run 200m after push ups

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Thursday 20 November WOD

FOR TIME: In teams of two, complete 100 reps of each of the following exercises. Mountain Climbers Pushups Med Ball Situps Kettlebell Swings Box Dips Flutter Kicks Squats Alternate between you and your partner as needed for each exercise until … Continue reading

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