2009 CrossFit Games WOD #5
3 rounds for time:
- 30 Wall Ball 10/5kg
- 30 Squat Snatch 34/20kg
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2 rounds for time:
- 7 Squat Clean
- 12 Burpees
- 7 Clean and Jerk
- 12 Burpees
- 7 Abmat situps
- 12 Burpees
- 7 Ring Dips
- 12 Burpees
- 7 Lunges (l,r=1)
- 12 Burpees
- 7 Elbows to knees w/ push up
- 12 Burpees
- 7 Thrusters
- 12 Burpees
- 7 Thrusters
- 12 Burpees
Barbell weight is 3/4 Bodyweight.
This WOD is courtesy of our friends at Ohio Krav Maga, Columbus, Ohio USA. 
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Justin grinds out one of Roach's workouts
"Josh"
For time:
- 21 Overhead Squats (Men 43kg/Women 30kg)
- 42 Pull-Ups
- 15 Overhead Squats
- 30 Pull-Ups
- 9 Overhead Squats
- 18 Pull-Ups
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CrossFit Auckland Women launches next week! Get in quick – click the image above to find out more about this sensational new Womens Only fitness and nutrition programme!
“Josh” WOD: SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
75lbs
- 34kg Sumo Deadlift High-Pull
- 34kg Push-Jerk
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"Filthy Fifty"
For time:
- 50 Box Jumps
- 50 Jumping Pull-Ups
- 50 KB Swings
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Press @ 20kg
- 50 Back Extensions
- 50 Wall Ball
- 50 Burpees
- 50 Double Unders
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Dan H putting in work - note the full range of motion!
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