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WOD

11/14/12

Clean

3-3-3-3-3

 

8×50 yard sprints (record your fastest and slowest splits)

 

Extra:

2 Rounds

50 sit ups

50 double unders

 

FYI, we will be closed on Thursday, 11/22 and Friday, 11/23 for the Thanksgiving holiday. We will likely add an extra class or open gym time on Saturday the 24th. A partner/team WOD is in the works!

 

CrossFit Journal – Pose Running Method

11/9/12

Winter is coming…everyone should look into getting a Prowler Flu vaccination.

 

Every minute on the minute for 10 minutes:
1 Clean Pull
1 Hang Power Clean
1 Power Clean
1 Front Squat
(as heavy as possible)

Back Squat 4×10 @ > 75% 1RM (2 min rest)

Extra:
Pullup work

11/8/12

Rest/Make Up Day

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1834 W. Balmoral Ave
Chicago, IL 60640

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