Tamalpais CrossFit WOD Nov 13, 2013

Tuesday, 12 November 2013 by

Pause Squat- 5 Second Hold at the bottom 3-3-3-3-3 •••••••••••• 21-15-9 Wall Balls 20/14 KBS 53/35 Box Jump 24/20 Link to this post!

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September 2011 CrossFit WODs

Friday, 02 September 2011 by

September 30 – 4 RNDS 400 M Run 15 Thrusters 95/65 15 Pull Ups September 29 – Deadlift 3-3-3-3-3 -Then 12 Min AMRAP 5 Burpee 10 KBS 53/35 15 Sit Ups September 28 – Back Squat 3-3-3-3-3 -Then 12 Min AMRAP 10 Med Ball Cleans 20/14 10 Push Ups 10 Wall Balls 20/14 September 27

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August 2011 CrossFit WODs

Tuesday, 02 August 2011 by

 August 31– complete in any order: 100 Pull Ups 100 KBS 53/35 100 Dbl Unders 100 OHS 95/65 August 30 – Jackie – Then 7 Min AMRAP 3 Power Cleans 135/95 6 Front Squats 135/95 9 Deadlifts 135/95 August 29 500 M Run 10 Burpees 400 M Run 20 Burpees 250 M Run 30 Burpees

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July 2011 CrossFit WODs

Tuesday, 02 August 2011 by

July 30 – FGB Style Row for Cal Box Jump 24/20 Wall Balls 20/14 KBS 53/35 Sit Ups July 29 – Split Jerk 3-3-3-3-3- Then 7 Min AMRAP 30 Dbl Unders 12 Push Press 95/65 July 28 – 3 RNDS 21 SDHP 75/55 12 Ring Dips 400 M Run July 27 3 RNDS 150 M

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