Catch up time....

Here are the past several WOD's, because I know you are anxious to post your times....


November 26, 2007
Weighted pull-ups 1-1-1-1-1-1-1 reps
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November 25, 2007
"Elizabeth"
21-15-9 reps of:Clean 135 poundsRing dips
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November 24, 2007
"Nancy"
Five rounds for time of:400 meter run95 pound Overhead squat, 15 reps
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November 22, 2007
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

November 21, 2007
"Helen"
Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups
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November 20, 2007
Clean and Jerk 3-3-3-3-3 reps
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November 18, 2007
For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders
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