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FRIDAY, AUGUST 29, 2014

Archive for January, 2011

WOD Friday 1-21-11

10:00 AMRAP

  • 5 50′ Shuttle Runs
  • 5 Burpees
  • 5 Dumbell/Kettlebell Squat Cleans

10:00 AMRAP

  • 18 Box Jumps (18″)
  • 15 Sit Ups
  • 12 Pull Ups





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WOD Thursday 1-20-11

Split Jerk 3-3-3-3-3

“burnin and lootin” 5 rounds for time of:

  • 10 Split Jerk (135/95)
  • 20 GHD sit ups





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WOD Wednesday 1-19-11

Karen +Stuff:

  • 150 Wall Ball Shots (“Karen” @ 20/15 med. ball weights)
  • Row 1k
  • 150 Wall Ball Shots
  • Row 1k
  • 200 Push Ups





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WOD Tuesday 1-18-11

“Badger” 3 rounds for time of

  • 30 Squat Cleans
  • 30 Pull Ups
  • 800m run





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WOD Monday 1-17-11

Back Squats 10-8-6-4-4

Back Squats 10-8-6-4-4

~Results~





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Upcoming News & Announcements

Aug 23rd-24th - Oregon Summer Games in Bend

Sept 6th - Summer Slammer @ Mcminville Crossfit

Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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