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Monday WOD: “I’m Out – Knockin it Down” 200M Run 25 Backsquats 200M Run 25 Frontsquats 200M Run 25 OHS Men’s #75 / Women’s #45 2R4T Tuesday WOD: Hulk Strength Strict Pull Ups 100 Burpees …For Time.. Wednesday WOD: Regional WOD 2011 Deadlift: Men’s 275# / Women’s 185# Box Jumps: Men’s 24″ / Women’s 20″ […]

Monday WOD: Hulk Strength Shoulder Press 500M Row/ 3min Rest 3 Rounds, Average Score Tuesday WOD: Clean & Jerks One each min on the min, ascending until cannot complete in min. Men’s 95# / Women’s 65# Wednesday WOD: “Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20 min AMRAP Thursday WOD:  CrossFit OPEN GAMES

Monday WOD: 200M Run to Start Then 5R4T of: 10 Power Snatches 12 OHS: Men’s 95# / Women’s 65# Ending with 200M Run Tuesday WOD: “Row’d Kill” 1min Row: Men’s 275m / Women’s 235m 1min Burpees until 50 burpees are completed Wednesday WOD: Hulk Strength Frontsquats 1 Box Jump –> 1 Pull Up First Min,

Monday WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday WOD: “Hulk Thrusters” Hulk Strength Thrusters …then… Row Relay Row 250M 100M Plate Carry: Men’s 45# /  Women’s 25# 4R4T Wednesday WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60 Sit