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October, 2012  // Posts published in October, 2012

17 Oct WODs | Comments

Wednesday, October 17

Fight Gone Bad

  • Wall Ball Shots (20/16)
  • Sumo Deadlift High Pull (75/55)
  • Box Jumps (20in)
  • Push Press (75/55)
  • Row (Calories)
  • Rest
 

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16 Oct WODs | Comments

Tuesday, October 16

3 Rounds for Time

  • 800m Run
  • 50 Flutter Kicks
  • 25 Superman
  1 Round for Time
  • 100 Abmat Sit Ups with Medicine Ball

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15 Oct WODs | Comments

Monday, October 15

20 Minutes AMRAP CrossFit Games Open 11.5

  • 5 Power Cleans (145/100)
  • 10 Toes To Bar
  • 15 Wall Ball Shots (20/16)

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12 Oct WODs | Comments

Friday, October 12

50 Curtis Presses for Time (95/65)

  • 1 Hang Power Clean
  • 1 R Leg Lunge
  • 1 L Leg Lunge
  • 1 Push Press

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11 Oct WODs | Comments

Thursday, October 11

LuRong Performance WOD #2

  • 8 Minute AMRAP of Max Pull ups
  Abtastic WOD: 5 Rounds
  • 10 Seated Leg Circles
  • 10 Russian Twist
  • 10 Abmat Sit Ups

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10 Oct WODs | Comments

Wednesday, October 10

Total Time

  • 200m Run
  • Rest
  • 400m Run
  • Rest
  • 800m Run
  • Rest
*Rest the exact time it takes you to do each interval in each set.

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09 Oct WODs | Comments

Tuesday, October 9

For Time 15-12-9-6-3

  • Power Cleans (135/95)
  • Bar-Facing Burpees

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Monday, October 8

"Fran" 21-15-9

  • Thrusters (95/65)
  • Pull Up
Bench Press 5-5-5 (increase 10# - 20# each set)

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05 Oct WODs | Comments

Friday, October 5

"Cindy" 20 Minute AMRAP

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

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04 Oct WODs | Comments

Thursday, October 4

50-40-30-20-10 for Time

  • Kettlebell Swings (53/35)
  • Abmat Sit Ups

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