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17 May 2012

Thursday May 17, 2012

Strength: Deadlifts:    3-3-2-2-1-1   WOD:  CrossFit HQ Five rounds for time of: 135 pound Power clean, 10 reps 15 Wall ball shots, 20 pound ball   Post time in comments

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16 May 2012

Wednesday May 16 2012

Skill:    Pull-ups/Kips   WOD 10 min AMRAP of: 95lbs Squat Clean 10 reps 20 sit ups   Post score in comments

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15 May 2012

Tuesday May 15 2012

Strenth WOD Thruster 2-2-2-2-2-2-2   WOD 5 Rounds for time: 20 Box Jumps 15 Burpees 10 Pullups   Post time in comments

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14 May 2012

Monday May 14

Strength WOD Front Squats 6-6-6-6-6  (60%,65%,70%,75%,80%)   WOD 6 min AMRAP 275 lbs Deadlifts – 3reps 115 lbs Push Press – 6reps     Post score in comments.  

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12 May 2012

Day 6 Open House

Team WOD if turn out is ample enough.   Total combined Reps of Burpees and sit ups during a teammates 100 farmers walk  (32lbs Kettlebell x2)     Post team’s total reps    

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11 May 2012

Day 5 Open House

3 Rounds for Time: 20 Thrusters 65/35 lbs 400m Run   Post time in comments  

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10 May 2012

Day 4 Open House

Benchmark Girl Karen   For time: 150 wall ball shots   Post time in comments

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