December 18, 2014 – “Open WOD 12.4″…

MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (14 lbs to 9′ target) 90 Double-unders 30...

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December 17, 2014 – Back Squats & “Tripoli”…

Strength: Work up to a Heavy 4 Rep Back Squat “Tripoli” OTM 5: 5 strict pullups then: OTM 5: 5 strict ring dips then: OTM5: Choose 1 of your goats (cannot repeat above movements).

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December 16, 2014 – “Open WOD 13.2″…

AMRAP 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20″ box

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December 15, 2014 – 4-3-2-1 Hang Squat Snatch & “The Last In Line”…

4,3,2,1 Hang Squat Snatch * unbroken “Last in Line” 12-10-8-6-4-2 OHS (95/65) Pull Ups * Compare to 4/23/14

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December 14, 2014 – “The Incredible Hulk”…

AMRAP 20: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat (Mens Rx 115lbs/ Women’s 70lbs) * Compare to Jul 7, 2013 

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December 13, 2104 – “Three Times A Lady”…

For Time: Row 500, 50 dubs, 50 situps Run 400, 40 dubs, 40 situps Row 300, 30 dubs, 30 situps Run 200, 20 dubs, 20 situps Row 100, 10 dubs, 10 situps

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December 12, 2014 – “Handsome Dan”…

7 RFT: 7 Thrusters (95/65) 7 Box Jumps (24/20)

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December 11, 2014 – 5-4-3-2-1 C& J & 5x300M Row…

Strength: 5,4,3,2,1 clean and jerk 5x300M row with 1 min rest in between *compare to 11/30/12

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December 10, 2014 – “Barbara”…

Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats * Rest precisely three minutes between each round. Post times to comment * 45 minute cap. Please scale accordingly. * Compare to July 15, 2014

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December 9, 2014 – Front Squats & “Randy”…

Strength: Work up to a heavy 6 rep set of Front Squats Metcon: “Randy” Power Snatch, 75 reps for time (75/55) *compare to 2/18/14

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December 8, 2104 – “Gunstock”…

12 AMRAP/Up Ladder: Deadlift (225/155) – Jump Over Box – KB Swing (53/35) – Jump Over Box That’s One Round * Compare to...

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December 7, 2014 – “Hot Death”…

1000 Meter Run, then 3 Rounds For Time: 10 Clean and Jerks (135/95) 10 Chest to Bar Pull Ups 10 Burpees then, 1000 Meter Row via CFNE

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December 6, 2014 – “Betty Davis Eyes”…

5 RFT: 20 Wall Balls (20/14) 15 Box Jumps (24/20) Walking KB Lunge – 2 x length of gym (53/35)

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December 5, 2015 – Strict Press & “White Dog”…

Strength: Strict Press: 1×6 @ 75% 1×6 @ 85% Metcon: “White Dog”… Five Rounds for Time: 15 Deadlifts (135/95) 15 Push Ups

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