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911 Memorial WOD

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 200 meter run 200 meter row 10 thrusters w/bar 10 walking lunges w/bar 5 pull-ups 10 box jumps 5 push-ups Metcon 9-11 TRIBUTE WOD (Time) 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″/24″) 11 Thrusters (125#85#) 11 Burpee C2B Pull-Ups…

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9/10/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 15 slam balls 10 squats with slam ball 150 meter run with slam ball Weightlifting Back Squat (1RM Back Squat) 1×[email protected]%, 1×[email protected]%, 1×[email protected]% Metcon Metcon (Time) 400 Meter Run Then: 50-40-30-20-10 Double Unders 10-20-30-40-50 Sit-ups

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Cindy

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter row 2rds 10 scalp push-ups 10 scalp pull-ups 10 kettlebell swings (16,24) 10 goblet squats Gymnastics Double-Unders (Tabata )

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9/6/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 meters 10 ring rows 15 push-ups 20 GHD sit-ups 25 back extensions Skill 3 sets of 20 calorie row sprints Metcon Metcon (Time) 400 Meter Run 60 Double Unders 40 KB Swings (16,24kg) 20 Wall Balls (14,20#) rest 1 minute 200 Meter Run…

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09/05/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 5 ring push-up 10 box jumps 15 waiter lunges w/ kettle bell (16/24) Weightlifting Snatch 2 pos power snatch, from hang and from ground Metcon Metcon (Time) 3 Rounds: 15 Power Snatch (65/95) Adv: (75/115) 10 Burpee Box Jumps (20/24) 5 Ring Dips…

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Fran

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter row 2 rounds: 5 goblet squats (16, 24kg) 10 kettlebell swings 15 russian twists Weightlifting Thruster (1RM) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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9/03/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter run Line Drills: bear crawl, crab walk, burpee broad jumps, frog jumps Gymnastics Handstand Holds (3×20 sec) HSPU work & Handstand Walks Metcon Metcon (Time) 12-9-6-3 HSPU T2B Deadlift (155,225#) Adv (185, 285#) Mobility Hamstring band stretch 4 position band stretch

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Grace

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 meter row 400 meter run 10 burpee broad jumps 10 wall balls (14,20) 10 slam balls (20,30) Gymnastics Sit-ups (tabata sit-ups/plank holds) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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8/29/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 20 walking lunges with 25/45# plate 20 air squats 10 push-ups 10 pull-ups 30 back extensions Weightlifting Hang Clean (3RM) Metcon Metcon (Time) 5 rounds: 50 DU 6 Hang Squat Cleans (95,135#) Adv (105,155#) 15 lateral burpees

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8/28/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter row 2 rounds: 10 jumping squats 10 kettlebell snatches (5 each arm, 16/24kg) 15 GHD Weightlifting Front Squat (1 RM) Metcon Metcon (Time) Buy in: 30 Wallballs (14,20#) 20 deadlifts (155, 225#), Adv (185,275#) 20 HSPU Midline: 30 pistols 20 Front squats (95,…

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8/27/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 150 meter run 5 pull-ups 10 jumping lunges 15 alternating KB swings russian style Gymnastics Pull-ups (1 round strict pull-up complex) Skill: kipping pull-up Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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8/26/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 350 meters 15 push-ups 15 good mornings w/barbell 15 front squats with barbell 20 sit-ups 20 sec L-sit hold on rings Skill Row Sprints 4 rounds: 30 sec work/ 30 sec rest Metcon Metcon (AMRAP – Reps) 3 Min AMRAP at each station: 1.…

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