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01/04/2015

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CrossFit 4802, Wolfe Den CrossFit - CrossFitView Public Whiteboard (No Measure)500 meter run 20 squats 20 DU 20 burpee'sWeightlifting15 minFront Squat (8 x 4 same weight accross)MetconoptionalMetcon (Time)10-8-6-4-2 Strict HSPU 5-4-3-2-1 Muscle upsMetcon (AMRAP - Reps)EMOM x 24 4 rounds of: Min 1: Max Burpees Min 2: Max Cals on…

28/02/2015

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Wolfe Den CrossFit - CrossFitView Public Whiteboard (No Measure)warm all movements in WODMetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1 Scaled (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Hanging…

02/01/2015

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)5 min mobility 400 run work DL weight up to WOD weightMetconMetcon (Time)21-15-9 Dead Lifts 125/80 Box jumps 30/24WeightliftingFront Squat (6x2 Rock bottom (hold for 30 secs))Male weight 45kg Female weight 30kgGymnasticsGHD Situps (100 GHD situps for time)

14/09/2015

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CrossFit 4802, Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-up400m (No Measure)Run 400m 10 Squats 10 Pass Throughs 10 Good Morning 2 min Samson stretch each leg 10 thruster Run 200mSnatch "A" Movements (No Measure)1. Squatting Quad Muscle Snatch x 5 2. Squatting Quad Power Snatch x 5 3. Squatting Quad…