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Author: Jose Filion

Monday

CrossFit OCD - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Scale by doing with a partner...

Sunday

CrossFit OCD - CrossFitView Public WhiteboardZeus (Time)3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20" 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus click here...

RED SHIRT FRIDAY

CrossFit OCD - CrossFitView Public WhiteboardBack Squat (3RM )Deadlift (1RM)Back Squat/Deadlft Superset E2MOMx20Armistice (AMRAP - Rounds and Reps)11min AMRAP 11 Power Cleans 135/95 11 Burpees over the bar 19 Deadlifts 135/95 18 Pull upshttps://wodwell.com/wod/armistice/...

Tuesday

CrossFit OCD - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds)EMOMx30 1 Snatch 135/95 5 Wall Balls 20/14 10 Push ups *All reps completed in 1min. If you struggle with push ups and next min starts , stop where you are and start new round. Depending on your ability with Snatch you can go Heavier or Lighter....

Friday

CrossFit OCD - CrossFitView Public Whiteboard200m Walking Lunge (Time)Double DT (Time)10 rounds for time of: 12 deadlifts (155 / 105 lb.) 9 hang power cleans (155 / 105 lb.) 6 push jerks (155 / 105 lb.)Team of 2. One Athlete completes full round then second athlete does one full round. 20min Cap...