WOD

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29
Oct

10/30/14

CrossFit Outbreak 10/29/14 Weightlifting Back Squat (5-5-5-5-5) increase the weight per set   WOD (3 Rounds for time) 3 Rounds of 500m Row (rest 3min)
28
Oct

10/29/14

Skill Beat Swing / Kipping Swing Metcon (5 Rounds for reps) 3min AMRAP: [1min rest] 250m Run, 10 Box Jumps, 10 Pull Ups, Max effort...
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27
Oct

10/28/14

10/28/14 Weightlifting Shoulder Press (5-5-5-5-5)   WOD for (Time) 12-8-4 of: Front Squats (95/65) Push Press (95/65)   QOD Joke day! Tell us your best...
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26
Oct

10/27/14

CrossFit Outbreak – CrossFit Heart Racer 1-Lap Around the Block Warm-up 8: Warm Up (C) Trunk (No Measure) Couch Stretch / Samson Stretch Air Squats...
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25
Oct

10/26/14

10/26/14 18min AMPRAP (Partner WOD) 2 Rope Climbs 20 Walking Lunges (45/25) {Partner holds front rack 95/65}   QOD If you could go on a...
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24
Oct

10/25/14

10/25/14 Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats   QOD What would you do if you didn’t have...
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23
Oct

10/24/14

Weightlifting Power Clean (2-2-2-2-2) Scaled: Hang Power Clean   Metcon (AMRAP – Rounds) 3 Rounds: 1 Minute AMRAP: 4 Burpees 6 Wall Balls (20/14) Rest...
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22
Oct

10/23/14

CrossFit Outbreak – CrossFit Warm-up 6: Warm Up (B) Push/Pull (No Measure) Hollow Body Hold / Hollow Body Rock Table Inside Out / Shoulder Bridge...
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