1/4/2016 W.O.D.

Strength: Cleans 3 @ 70% of 1RM 3 @ 80% 3+ @ 90% MetCon: 50 Double Unders (150 Singles) 40 Push-Ups 30 Box Dips 20 Box Jumps (24/20) 10 Burpees 20 Hang Cleans (95/65) / (135/95) 30 Pull-Ups 40 Sit-Ups 50 Double Unders (150 Singles)

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12/31/2015 W.O.D.

MetCon 31 Sumo Deadlift High Pulls (95/65) 31 Sit-Ups 31 Push-Ups 31 Burpees 31 Knees-2-Elbows 310m Run 31 Wallballs 31 Cleans 310m Run 31 Box Jumps 31 Double Unders (93 Singles) 31 OH Squats

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12/30/2015 W.O.D.

Strength: Deadlifts 5 @ 65% of 1RM 5 @ 75% 5+ @ 85% MetCon: 5 Rounds 10 Power Cleans (95/65) / (135/95) 20 Wallballs

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12/28/2015 W.O.D.

Strength: Cleans 5 @ 65% of 1 Rep Max 5 @ 75% 5+ @ 85% MetCon: 3 Rounds 6 Min AMRAP 3 Squat Clean Thrusters (95/65) / (135/95) 6 Burpees 9 Pull-Ups (Rest 1 Min Between Rounds)

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12/25/2015 W.O.D.

Talem Summerville “12 Days of CrossFit” 1 Thruster (95/65) / (135/95) 2 Handstand Push-Ups / HR Push-Ups 3 Power Cleans 4 Wallball Sit-Ups 5 Pull-Ups 6 Box Jumps 7 Burpees 8 Knees-2-Elbows / Toes-2-Bars 9 Wallballs 10 KB Swings (55/35) 11 Deadlifts 12 Front Squats

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12/24/2015 W.O.D.

holidays

Talem Goose Creek 12 Days of CrossFit 1 Power Clean (95/65) 2 Handstand Push-Ups 3 Front Squats 4 Wallball Sit-Ups 5 Pull-Ups 6 Box Jumps 7 Burpees 8 Push-Ups 9 Wallballs 10 KB Swings 11 Deadlifts 12 Thrusters Talem Summerville Partners 1 Lap w/ Medball 45 Clean + Jerks (95/65) / (135/95) 45 Box Jumps […]

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12/23/2015 W.O.D.

I Strength: Find 1 Rep Max Deadlift MetCon: 5 Rounds (EMOM 5 Burpees) 10 Wallballs 10 Pendlay Rows (95/65) 10 OH Squats (95/65)

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12/22/2015 W.O.D.

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Skill: Neutral Spine in Squat MetCon: 20 Min AMRAP 12 Burpees 9 Knees-2-Elbows / Toes-2-Bars 6 Hang Cleans (95/65) / (135/95) 3 Front Squats

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12/21/2015 W.O.D

Strength: Find 1 Rep Max Clean MetCon: 21 Deadlifts (135/95) / (225/155) 3 Wall Climbs 200m Run 15 Deadlifts 3 Wall Climbs 200m Run 9 Deadlifts 3 Wall Climbs 200m Run

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