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20151207 – Twist Of Cain

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WOD

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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20151202 -20 Eyes

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WOD

3 Rounds for time:

10 Clean and Jerks (135/85)

50 Wall Balls

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Thanksgiving Day WOD

crossfit-turkey

For Time:

21 Deadlifts

21 Power Cleans

21 Push Jerks

21 Back Squats

21 Push Jerks

21 Power Cleans

21 Deadlifts

Every minute on the minute: 16 Air Squats

RX+: 155/105

RX: 135/85

Scaled: 95/65

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20151124 – Hold On, We’re Going Home

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WOD

6 Rounds for time:

2 Deadlifts (275/185)

4 Kettlebell Goblet Squats (24/20kg)

6 Strict Toes-to-bar

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20151109 – Headlines

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WOD

For Time:

100 Double Unders

75 Wall Balls

50 Double Unders

25 Wall Balls

10 Muscle Ups

*Scale MUPS to 15 Ring Rows + 15 Ring Dips or Push Ups if needed

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20151107 – Shot For Me

WOD

10 Rounds for time:

200m Run

24 Walking Lunge Steps (12L/12R)

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20150930 – Fire

WOD

“Diane”

21-15-9

Deadlifts (225/155)

Handstand Push ups

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20150928 – To The World

WOD

For Time:

“Jackie”

Row 1000m

50 Thrusters (45/35lbs)

30 Pull ups

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20150924 – New Friend Request

WOD

15-12-9

Unbroken Clean and Jerks (Pick load)

*Touch and Go reps only. Even a re-grip off the floor means your set is over. Rest as needed between sets.

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20150922 – In The Night

WOD

For Time:

30 Snatches (pick load)