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formats

Wednesday 475

Published on October 7, 2009, by in WOD.

Warm-up: 30– Lunges, 20-box jumps, 10-burpees.   CrossFit: 21-15-9 of OH Weighted Lunges and Burpee Box Jumps. Use plates. Rest 5:00 minutes then do strength. Level-1: Men 45lbs and 36", Women 25lbs and 24-30". Elements: 10lbs and 18". CrossFit Kids: Super Frogs: Boys 45lbs and 40", Girls 25lbs and 36". Leap Frogs: 25lbs and 30" Tree Frogs:

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formats

Tuesday 474

Published on October 6, 2009, by in WOD.

Warm-up:  CrossFit: 1-deadlifts, 3-squat cleans, 5-push press, every min on min for 15:00 Level-2: 135 / 95    Level-1: 95 / 65 Elements: 35-65lbs CrossFit Kids: Super Frogs: 85 / 55 Leap Frogs: 45 / 35 Tree Frogs: 15 Tadpoles: 3 Game: Stair Climb relays Strength: 5,5,5,5,5 Heavy Bench Press Endurance: 1000 meter swim with jeans on. Yesterdays results

 
formats

Monday 473

Published on October 5, 2009, by in WOD.

Warm-up: Broomstick drills, 20 reps of each excersise.   CrossFit: AMRAP in 20:00 of 5-OH Squats, 10-Knees to elbows, 15-Double Unders.     Level-1: Men 95lbs, Women 65lbs. Doubles or K2Chest jumps, no singles.     Elements: 35-65lbs, 45 single jump ropes. CrossFit Kids:     Super Frogs: Boys 75lbs, Girls 55lbs     Leap Frogs: 45lbs     Tree Frogs: 15lbs     Tadpoles: Broomsticks. Game: Bear Crawl red light

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formats

Sunday 472

Published on October 4, 2009, by in WOD.

Rest day Travis and Sara, this toast goes out to you, enjoy your honeymoon. Yesterdays results

 
formats

Saturday 471

Published on October 3, 2009, by in WOD.

Task Force Omega and Task Force Bright Light have returned from deployment. They have been rewarded with some much needed time off. But there is a stipulation, one of the teams has to come back for the weekend duty and clean-up. Both team leaders have argued about who deserves to have the weekend off. The

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