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Category Archive for ‘WOD’

Tuesday 3.18.2014

As always, we will be performing the hero WOD from HQ. “Arnie” With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Los Angeles County Fire Fighter Specialist

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Monday 3.17.2014 Happy St. Patricks Day

“The 3 Leaf Clover” As many rounds as possible in 11 minutes of: Pull-ups, 3 reps 6″ Deficit Handstand Push ups, 3 reps Strict Ring Dips, 3 reps Post rounds completed to comments.   (All WODs are scaled at the box so that any participant of any fitness level may

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Sunday 3.16.2014

Rest Day Closed

Saturday 3.15.2014

Coaches Choice – Open to the Public   Holly 3 Rounds 100m Run 10 Kettlebell Swings 1.5 pood/1 pood 10 toes to bar   Carla 21-15-9 Russian Kettlebell Swings 1.5 pood/1 pood Burpees   Matt 50-40-30-20-10 Push ups Pull-ups Sit-ups   Bobby To be determined (possibly lots of bro reps)

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Friday 3.14.2014

Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24

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Thursday 3.13.2014

5 Rounds for time of: 30#/20# dumbbell strict overhead press, 30 reps Row 250m Post time to comments.

Wednesday 3.12.2014

Complete as many reps as possible in 10 minutes of: 155# Front Rack Walking Lunges, 10 reps 24″ Box Jumps, 15 reps Squat, 20 reps   Post reps to comments.

Tuesday 3.11.2014

At CrossFit Dog Fight we always honor the hero WODs. RJ 5 rounds for time of: Run 800 meters 15-foot rope climb, 5 ascents 50 push-ups Post time to comments. Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised

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Monday 3.10.2014

Clean and Jerk 1-1-1-1-1 Post load to comments.

Sunday 3.9.2014

Rest Day Closed

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