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November 2012

121124 Day 6

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Day 6WOD 1211247:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD EMOM for 5:00 of:5 ghd sit-ups1 box jump – 34"/28" @ 5:00… AMRAP in 10:00 of:10 burpee box jump up & over – 24"/20"10 hang cleans – 135/9525 back/hip extensions               crossfit.com   

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Week of 121203

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Attention ShedHeads! Important December dates to remember: 12/8 – Shed is closed for our road trip to CrossFit Advanced! 12/15 – RedShed Christmas Party at The Kelmers 12/21 – Neill Coaches Birthday WOD!   Moving forward into December: We will be adding “Strength & Oly Practice” into the daily WODs. The metcons (most of them

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121123 Day 5

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Day 5WOD 121123Open 7:30-12:00 todayHeats will be every 45:00… first heat starts at 7:45am sharp! Post Turkey-Day WOD… For time: 30:00 CAP1000m row3 rounds of "Cindy"750m row4 rounds of "Cindy"500m row5 rounds of "Cindy"250m row6 rounds of "Cindy"             crossfit.com   

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