Today’s WOD:
10 Rounds:
-10 Push-Ups
-20 Sit-Ups
-30 Squats
See everyone on Monday!

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Hope everyone had a good Thanksgiving!
If anyone is up for it…
-150 Burpees for time.
I’ll post another WOD tomorrow and Saturday that you can do with little to no space or equipment.

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Today’s WOD:
“Nancy”

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Today’s WOD:
AMRAP 20:
-7 Hang Power Clean
-12 Wall ball Shots
-100M Farmer’s Walks, 50% BW

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Today’s WOD:
From the The Fitness Conduit:
50 Burpee Pull-Ups
50 Turkish Get-Ups
-We’ll be closed on Thursday and Friday for Thanksgiving. Eat up!

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Today’s WOD:
PR Day
or
Fundamentals Work
http://www.vimeo.com/2268537

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Today’s WOD:
3 Rounds:
-10 Deadlift
-15 Depth Jumps
-20 Box Jumps
-50M Sprint
-50M Backwards Bear Crawls

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Today’s WOD:
Overhead Squat 5-3-3-3-2-2-2-2-1-1-1-1
http://www.vimeo.com/2234197
-Press and front squat PRs, however ugly they may be.

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Today’s WOD:
“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

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Today’s WOD:
10 Rounds:
-1 Minute Clean and Jerk
-1 Minute Rest
http://www.vimeo.com/2268489

swfobject.embedSWF(”http://www.vimeo.com/moogaloop.swf”, “vvq4962abad2c6cf”, “400″, “300″, “9″, vvqexpressinstall, { wmode: “opaque”, allowfullscreen: “true”, “server”: “www.vimeo.com”, “clip_id”: “2268489″, “show_portrait”: “0″, “show_title”: “1″, “show_byline”: “1″, “fullscreen”: “1″, “color”: “C7C7C7″ }, vvqparams, vvqattributes);

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Today’s WOD:
Run 1 mile for time
Then
2 Minutes of each:
-Row for Calories
-Dumbbell Thrusters
-Medicine Ball Cleans
-Double Unders
-Pull-Ups
*score is total number of reps.

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Today’s WOD:
Deadlift 3-3-3-3-3
then
Skill Work: The Windmill

-We got busy enough with the overhead sit-ups the other night, Dave S. had to use plates instead of dumbbells. The look on his face says he doesn’t care.

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Today’s WOD:
“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-Perry hitting Overhead Squats.

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Today’s WOD:
6×100M Suicides

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Today’s WOD:
Snatch Balance 1-1-1-1-1-1-1-1
then
“Jackie”
1000M Row
50 Thrusters
30 Pull-Ups

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