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05 Jul 2013

WOD – Saturday July 6

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CrossFit for Hope!

04 Jul 2013

WOD – Friday July 5

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“Cindy”
20 min. a.m.r.a.p.
5 pull ups
10 push ups
15 squats

03 Jul 2013

WOD – Thursday July 4

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A.Snatch max day (20 min.)
B.A.m.r.a.p. 7 min.
7 db thrusters (30/20)
7 squat thrust
American Carb Loading

02 Jul 2013

WOD – Wednesday July 3

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A.3×5 high bar back squat 80%1rm 20 min.
B.Tabata 8 rounds 20/10 Dus
Inmedeatly run 1k

Panamanian Carb Loading

01 Jul 2013

WOD – Tuesday July 2

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A.Death by clean and jerk (only 10 min.)(135/95) power or squat
B. A.m.r.a.p. 10 min
5 wall walk ups with push ups
10 jumping lunges
15 feet bear crawl

30 Jun 2013

WOD – Monday July 1

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A.Push press 1,1,1,1,1
B. 10-9-8-7-6-5-4-3-2-1
Chin ups
20-18-16-14-12-10-8-6-4-2
Pistols
Alternating exercises
De venta en Organica

28 Jun 2013

WOD – Saturday June 29

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WOD TBA by On-Duty Coach

Anybody into Pickling?

27 Jun 2013

WOD – Friday June 28

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“Power Elizabeth”
21-15-9
Power clean (135/95)
Ring dips


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