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Strength: Front Squat – 15 minutes to establish a heavy single Then, 10 minute AMRAP of: 5/5 Stationary Lunge steps with BB in FR position (95/65lb) 10/10 One-armed KB swing (24/16k) 10 Burpee [...]

21 Minute Partner AMRAP of: 20 Pull-ups 15 KB Swings (24k/16k) 10 Burpees with 6″ target Every 3rd minute (3, 6, 9, 12, 15, 18) partners must run 200m Advanced: C2B Pull-ups, 32k/24k KB

“The Big Clean Complex” 6 un-timed sets of the following complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + [...]

“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Check your scores here for the last time we did this WOD…

Strength: Snatch – 20 minutes to work to a heavy double Then, for total working time: 3 Rounds of: 10 Power Snatch (115/75lb) Run 400m 43 Double-unders (once as a cash-out) Beginners: Less [...]

Deadlift – 20 minutes to work to a heavy set of 5 4 RFT 12 Deadlift @ BW 12 Toes to Bar 12 Burpee Beginners: Lighter DL and Knee Ups Advanced: 225/145# DL Mobility: Gulte Lax ball smash, T-Spine [...]

Strength: Overhead Squat – 15 minutes to work to a heavy double Then, 12 min AMRAP of: 5 Shoulder to Overhead (135/95lb) 7 Box jump (24/20”) 9 Wall Ball (20/14lb) Beginner options: lighter [...]

“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps [...]

Strength: HBBS – heavy set of 3 20 AMRAP 3 wall climbs 10 Up/Downs 5 P Pass thrus 10 Grasshoppers http://www.crossfit-johnscreek.com/wod-for-wednesday-november-28-2012/ Beginners: go as far as [...]

Strength: KB Clean& Jerk, KB Snatch 3 RFT: 10/10 KB Clean and Jerk (24/16k) 15 Wall Ball (20/14lb) 20 Burpee Beginners: lighter KB, lighter WB, ½ count of burpees Advanced: Scale up to a [...]