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WOD For: Sunday, December 12, 2010

Posted in: WOD

20 Min. AMRAP: 20 Yard Burpee Broad Jump 20 OH Push Back Lunges 45#/25# plates 20 Single Arm Alternating KBS (10 L/10 R) 55#/35# Post total rounds

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Nasty Girls

WOD For: Saturday, December 11, 2010

Posted in: WOD

WOD “Nasty Girls” 3 Rounds for time: 50 Squats 7 Muscle ups 10 Hang Power Cleans 95#/135# Click below to watch the CrossFit Demo Video of today's WOD Nasty Girls [wmv][mov]  

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HSPU’s + Deads

WOD For: Friday, December 10, 2010

Posted in: WOD

Shoulder Mobility Strength 3 Rounds Max HSPU's in 1 Minute with 3 Minutes Rest then WOD 10-9-8-7-6-5-4-3-2-1 of Box Jumps 24″/20″ Chest to Bar Push-Ups Deadlifts 225#/150# Working our way up to real HSPU's

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“FRAN”

WOD For: Thursday, December 09, 2010

Posted in: WOD

Warm-Up Tabata Double Unders WOD “FRAN” on Rings 21-15-9 Thrusters 95#/65# Chest to Ring Pull-Ups Cash Out Round 2 Tabata Double Unders

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KBS & Abmat Sandwich

WOD For: Wednesday, December 08, 2010

Posted in: WOD

WOD 500M Row 60 – 30 – 15 reps of: Kettlebell Swings 55#/35# Abmat Sit ups 500M Row Compare to 6/10/10 The Feulners' initiation party The 6:30 group attacking the row

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Pick Your Pull Up

WOD For: Tuesday, December 07, 2010

Posted in: WOD

Strength Back Squat 3-3-3-3-3 Then: 3 Rounds of Pull Ups – Max reps of each Rx – L Pull Up, Dead Hang, Kipping Scale Down #1: Dead, Kipping, 1 Min. Jumping Scale Down #2: Kipping, 1 Min. Jumping, Ring Inverted Rows

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Rest Day

WOD For: Monday, December 06, 2010

Posted in: WOD

It's the most wonderful time of the year…

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FREE WOD

WOD For: Sunday, December 05, 2010

Posted in: WOD

Strength Bench Press 5-5-5 Post 5 Rep Max WOD 3 Rounds of: 20 Box Jumps 24#/20# 20 Knees to Elbows 20 Lunges 20 KBS 55#/35#

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“Erin”

WOD For: Saturday, December 04, 2010

Posted in: WOD

Warm up – Lots of mobility work “Erin” 5 Rounds for time: 15 Dumbbell Split Cleans 21 Pull Ups Cash out – Max push ups Chris & Andrea look like they're having fun!

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Row-Thruster-Abmat

WOD For: Friday, December 03, 2010

Posted in: WOD

CrossFit WOD Compare to 9-13-10 (ANDY'S FAVORITE) 7 Rounds for time: 250M Row 12 Thrusters 95#/65# 15 Abmat Sit-Ups Post Times to Comments….

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A Blast from the Past

Want to take a look for old articles or WODs? Just select the month from the dropdown menu and take a ride on the time machine through the history of Maxability!