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Second Pull

WOD 8/31/12 20 minutes to establish a 1RM Clean and Jerk.   -then-   3 rounds for time of: 20 Power Cleans 95/65# 20 HR Pushups   We will be starting up our CrossFit Kids program [...]

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The Hard Way

WOD 8/30/12 7 sets of 1 Snatch + 2 Overhead Squat. If you squat snatch then that counts as the first overhead squat     12 minute AMRAP of:   50 Double-Unders 7 Hang Power Snatches [...]

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New Class Time

We will be adding a 5am class on Monday, Wednesday, Friday only. The first class will be Wednesday, September 5, since we won’t have any morning classes on Labor Day. This will be on a [...]

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Isaac Schmisaac

 WOD 8/29/12 15 minutes to establish a 1RM Front Squat + Push Jerk.   Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to [...]

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Speed Racer

WOD 8/28/12 Back Squat: 1X3 @ 80%, 1X3 @ 85%, 1X1 @ 90%, 2X1 @ 95% – rest 2:00-3:00 between sets.   -then-   4 rounds for total reps of the 4 minute dual effort of:   2 minute [...]