by AP | Mar 30, 2007 | WOD Blog
Practice Med Ball CleansTabata Fight Gone Bad8 rounds 20 seconds on 10 seconds offRecord Lowest Score of the 8 RoundsRow (calories)DB Push Press – 15 or 25 lbs.KB DL w/ HP – 30 or 44 lbs.Knee to ChinBox JumpResults: Bob – 30* (Step ups), Andy M... by AP | Mar 29, 2007 | WOD Blog
Warm Up Prisoner Squat 10 + Pushup 10 + Jump Rope 60 sec – 3 Rounds Front Squat Bar 10 Reps x 3 – Increase Wt 5 Reps x 3 – Increase Wt 3 Reps x 3 Deadlift Bar 10 Reps x 3 – Increase Wt 5 Reps x 3 – Increase Wt 3 Reps x 3 Full ROM Crunch... by AP | Mar 28, 2007 | WOD Blog
First Day Outside! 2 laps outside Complete 30,20,10 reps Box Jump Pushups Wall Ball Swings 2 laps outside Results: Angela – 27:42, Andy S. – 21:31, Kristie – 19:47, Gill – 21:22,Jon G.- 26:45, Andy P. – 17:23, Rob – 24:53, Jeff... by AP | Mar 28, 2007 | WOD Blog
Thanks to Andrew Sullivan from the Advocate from CrossFit... by AP | Mar 26, 2007 | WOD Blog
2 minutes Turkish Get Up6 minutes as many rounds as possible10 KB Snatches to Thruster10 Superman to V-Up2 minutes TGU6 minutes as many rounds as possible10 KB Snatch to Windmill20 Russian Twist2 minutes TGU6 minutes as many rounds as possible10 Pistols10 SB back... 
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