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Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball
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compare to: 09 Apr 08
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
compare to: 12 Apr 09
Thruster 1-1-1-1-1-1-1 reps
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compare to: 28 Jan 09
"Barbara"
Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats
Rest precisely three minutes between each round.
compare to: 03 Mar 09
"Killer" from CrossFit Coronado
7 rounds
15 weighted walking lunges
15 KB swings
15 push-ups
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Run or Row 5k
Compare to April 8, 2009
Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep
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Compare to April 10, 2009
Three rounds for time of:Run 800 meters50 Back Extensions50 Sit-ups
Compare to April 24, 2009
Two rounds, of each couplet, for time of:750 meter Row20 Handstand Push-ups
115 pound Thruster, 20 reps20 L-Pull-ups
**The founders of CrossFit, Greg and Lauren Glassman, had twins yesterday and this WOD is what we got out of the deal.
Four rounds for time of:Run 400 meters50 Squats
Compare to Nov. 7, 2008
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