January 26, 2015 – 2×6 Thruster & “Tabata Blizzard”…

Strength: 2×6 Thruster Metcon: “Tabata Blizzard” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kettlebell swings (53/35), the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32...

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January 25, 2015 – “Breathless”…

5 Rounds: in 2 min: 20 cal row men/15 calorie row women, remaining time – Max Hang Power Cleans (135/95) rest 1 min Score is total HPCs. Post score to comments.

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January 24, 2015 – “Glen”…

For time: 30 Clean and Jerks (135/95) Run 1 mile 10 Rope Climbs Run 1 mile 100 Burpees Post time to comments. Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and...

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January 23, 2014 – “2×6 Deadlift & “Lightspeed”…

Strength: 2×6 Deadlift Metcon: “Lightspeed” OHS x 10 (95,65) Double Unders x 20 OHS x 8 Double Unders x 40 OHS x 6 Double Unders x 60 OHS x 4 Double Unders x80 OHS x 2 Double Unders x100 *compare to January 22, 2014

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January 22, 2015 – “Cactus Jack”…

5 RFT: 10 Shoulder-to-Overhead (95/65) 10 Ring Dips * compare to February 15, 2014

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January 21, 2014 – “Tyler”…

5 Rounds for Time of: 7 Muscle Ups 21 SDLHP (95/65) * Compare to October 13, 2013 * MU substitution: 1 Burpee and 2 Pullups (at your current scale), banded muscle up progressions, or bar muscle up – Coaches Discretion. Post time to comments. 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents...

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January 20, 2014 – “Hailstorm”…

Strength: 2×8 Squat Clean Metcon: “Hailstorm” 30-20-10 Snatch (95/65) Toes-to-Bar

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January 19, 2014 – “Christine”…

Three Rounds For Time: 500 Meter Row 12 Bodyweight Deadlifts 21 Box Jumps (20″) * Compare to October 4, 2013  

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January 18, 2014 – “Twisted”…

21-15-9 Kettlebell Swings (53/35) Wall Balls (14/10) Rest 3 minutes 15-12-9 Kettlebell Swings Wall Balls (14/10)

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January 17, 2015 – “Crackboy”…

Team WOD (Teams of two) Complete 100 Tire flips, then Team must then complete 100 KB snatches (53/35) Team must complete 100 goblet squats (53/35) Complete 100 Barbell Lunges (75/45) * Compare to October 5, 2013 * Originally in honor of CrossFit Sobo Athlete of the Month – Rob...

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January 16, 2015 – “Acid Trip”…

3 Rounds For Time: 250 Meter R0w 10 Burpees 5 Front Squats (185/135) * Compare to June 29, 2013 * WOD via CFNE

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January 15, 2014 – “Double Inov8tion”…

20 Burpee Box Jumps (24/20) 40 Pull Ups 60 Push Ups 80 Abmat Sit Ups 100 Walking Lunges 80 Abmat Sit Ups 60 Push Ups 40 Pull Ups 20 Burpee Box Jumps (24/20) * 32 minute time cap * less than 2 months – only do 1/2 reps

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January 14, 2015 – 2×8 Deadlift & “Malibu”…

Strength: 2×8 DL Metcon: “Malibu” AMRAP 8: 1 DL (135/95) 2 Hang Power Clean 3 Jerks * Compare to September 14, 2013

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January 13, 2014 – “Dragon Fly” …

Skill: OTM: 8 – Goat * Pick one of your December Goats Metcon: “Dragonfly” AMRAP 15: 300m Row 30 WB (20/14) * Compare to September 12, 2014

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