Thanks for another year! See ya'll in 2011!

Snowy Strongmen/women

12 min AMRAP

3 Stone lifts

7 odd object thrusters

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Amos and Blake's Workout:

12 Exercises of Xmas!!!

1 Burpee

2 Jumping Squats

3 Pull-ups

4 Walking Lunges

5 Ring Dips

6 Sit-ups

7 Box Jumps

8 KB Swing

9 Push-ups

10 DU's

11 Wall Ball

12 K to E's

* Start with 1 Burpee and work through the exercises like the christmas song*

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WOD

For time:

10 HSPU

15 reps deadlift@250

25 box jumps@30"

50 pull ups

100 wallballs

200 double unders

400m run with 45lb plate

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WOD

TABATA YOUR CHOICE

Pick 4 exercises and go through tabata for each!

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WOD

4 rounds for time:

20 kb swings

15 OHS

10 K to E

*Then when finishd do 15 box jumps every minute on the minute for 5 minutes*

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WOD

"Annie"

50,40,30,20,10 for time of:

Double Unders Sit ups

Keith jumpin the rope!

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WOD

Yuri's WOD!!!!

Wanna know what it is?  Come on in!

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WOD

5 rounds for time:

row 500m

135lb thruster 7 reps

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WOD

Deadlift 

2,2,2,2,2,2,2,2,2,2

Rest 60 seconds between each set of 2

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WOD

21-18-15-12-9 for time of:

Power Snatch

wallball

k2E

Lindsey squattin like a pro!! 

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Enjoy the Sunday!! Team WOD this week is Thursday so get in the gym and join the pain!!!

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WOD

back squat

1,1,1,1,1,1,1

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WOD

12 to 1 for time of:

pull ups

ring dips

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WOD

Squat Clean 

3,3,3,3,3

Open hips and high shrug, nice job Ty G!!!!

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WOD

4 rounds for time:

50 double unders

25 box jumps

10 deadlifts

Laura and double unders!!!!

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