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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 [...]