Saturday 11.03.12

Rachel, the pint-sized pullup MACHINE

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DAYLIGHT SAVINGS TIME ENDS THIS SUNDAY at 2:00 AM.

Remember to "fall back," and set your clocks back one hour.

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Hola, Warriors. It is Saturday Funday, the best day of the week! You get to choose your own WOD! We throw a few selections up on the board, and you always have the option of doing a WOD you missed during the week or a WOD you came across that looks interesting.

We would appreciate it greatly if you spread the word widely about our contest for 14 FREE weeks of fitness training and nutritional guidance. We're looking for motivated people ready to make a SERIOUS change in 2013. This is an amazing and exciting opportunity and we want as many great applicants as we can get.

WOD

Add "Annie" to any WOD below.

50-40-30-20-10 doubleunders and situps

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CF HQ Archives

3, 4, or 5 Rounds of:

50 box jumps (20")

40 Kettlebell swings (53/35)

30 Sit ups 

Run/Row 400 m

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"Nicole"

20 min AMRAP:

Run/Row 400 m

Max Pullups

(keep track of max pullups each round)

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"Nancy"

5 Rounds

Run/Row 400 m

15 OHS (95/65)

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"Grace"

30 clean & jerk (135/95)