August 1, 2014 – 3-3-3 Jerk & “Ballroom Blitz”

Jerk: 3-3-3 (increasing weight from the rack) Metcon: 3RFT: 10 Front Squats (185/135) 50 Double unders

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July 31, 2014

AMRAP 20: 30 Overhead Plate Lunges, 45/25 25 Deads, 185/135 20 TTB 200m Run Via – Comp WOD 5/3/14

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July 30, 2014 – “Pause Squats O.T.M. – 10″

Three Pause Squats (Back Squat) On-The-Minute for 10 minutes * 3 second pause on each rep below parallel * weights cleaned from floor * Rx – 185/135 (scale weight as needed)

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July 29, 2014 – “Small Town Cyclone”

3 rounds for time: 30 Wall Balls  (20/14) 30 Kettlebell Swings (53/35) Via – Tony Piscillo (STCF)  

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July 28, 2014 – “Zero Gravity”…

25 Power Snatch (95/65) 50 Deadlifts (95/65) 25 Power Snatch (95/65)  

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July 27, 2014 – “Rowing Annie”…

500M Row 50 Double Unders 50 Abmat Sit-Ups 400M Row 40 Double Unders 40 Abmat Sit-Ups 300M Row 30 Double Unders 30 Abmat Sit-Ups 200M Row 20 Double Unders 20 Abmat Sit-Ups 100M Row 10 Double Unders 10 Abmat Sit-Ups * Start with row. As soon as a rower opens up next athlete starts their 500M. * Compare to September 18,...

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July 26, 2014 – “Mount Snow”…

For time 100 Front Squats (95/65) 7 Bar Hops On-the-Minute * Start with bar hops  

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July 25, 2014 – Pyramid Double “Helen”…

For time : Run 1200 meters 63 kettlebell swings (53/35) 36 pull-ups Run 800 meters 42 kettlebell swings (53/35) 24 pull-ups Run 400 meters 21 kettlebell swings (53/35) 12 pull ups (30 min. cap – please scale appropriately) * Originally from the 2010 CrossFit...

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July 24, 2014 – “The CrossFit Total”…

Back Squat, 1-rep max  Shoulder Press, 1-rep max Deadlift, 1-rep max ————————————————————————————————————————————————————– Compare to October 28,...

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July 23, 2014 – “Electric Avenue”…

21-15-9 reps of: T2B Box Jumps (24/20)   * Compare to September 23,...

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July 22, 2014 – “2009 Crossfit Games WOD #7″…

AMRAP 8 of: 4 Handstand Push Up 8 Kettlebell Swings (70/53) 12 GHD Sit Ups * Compare to May 28,...

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July 21, 2014 – “Run Forrest Run”…

1600M Run Rest 3:00 1200M Run Rest 2:00 800M Run Rest 1:00 400M Run Post total time to comments. * Compare to August 19,...

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July 20, 2014 – “Chosen Few: The Nine”

(Pictured below, Ryan Pitts to the left, Sergeant Israel Garcia on the right) On July 13th, 2008, approximately 200 enemy fighters attacked Chosen Company 2nd Platoon, Army Engineers, Marine Corps Embedded Training Team mentors and Afghan National Army soldiers located in Wanat, Afghanistan. The assault was repelled, but at the cost of nine Chosen Company soldiers’...

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July 19, 2014 – “Chaos”…

Partner WOD Teams of two complete the following: 800M Medicine Ball Run (20/14) 100 Push Ups 100 Barbell Lunges (75/55) 100 Kettlebell Swings (70/53) 800M Medicine Ball Run (20/24) (We will scale weight, reps and run accordingly) * Compare to July 28,...

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