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Saturday 1.10.14 Competitor WOD
Strength Snatch Blocks (1RM, bar below knee height) WOD “The Donger” Teams of 3 EMOM for 24min 1. 2 Rope Climbs 2. 25 MB Sit Ups (14,10) 3. Max Calorie Row **Score total calories rowed for your team
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Friday 1.9.14 WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 10#) If you fail, decrease weight by 5# and complete only normal and narrow grip WOD “Dude looks like a lady” In 6min complete: 15-12-9 Thrusters (95,65) C2B In 5min complete: 12-9-6 Thrusters C2B In 4min complete: 9-6-3 Thrusters […]
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Friday 1.9.14 Competitor WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 10#) If you fail, decrease weight by 5# and complete only normal and narrow grip WOD “Dude looks like a lady “ In 6min complete: 15-12-9 Thrusters (95,65) C2B In 5min complete: 12-9-6 Thrusters C2B In 4min complete: 9-6-3 Thrusters […]
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Thursday 1.8.15 Crossfit Kids
Warm-up Team Plank Jump -2 minutes -Split up, hop over your teammates, get to the end of the plank line, next teammate goes Side to Side bar hops Skill Review Press brothers -strict press 4×2 -push press 4×2 ~~coach loaded bar Gymnastics Ring Dips Metcon AMRAP- 8 Minutes 5 strict press 10 push ups 5 […]
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Thursday 1.8.14 WOD
Max Effort Lower Strength Good Mornings (8RM from the rack) WOD “Up and Over” 21-15-9 SDHP (95,65) OHS (95,65) Burpee Bar Hops Extra Credit 100 banded crunches http://conjugatefitness.wistia.com/medias/vsimceik9m
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Thursday 1.8.14 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
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Thursday 1.8.14 Competitor WOD
Max Effort Lower Strength Good Mornings (8RM from the rack) WOD Up and Over (Time) 21-15-9 SDHP (95,65) OHS (95,65) Burpee Bar Hops Special Strength 3×8 dimmel deadlifts build acrosshttp://conjugatefitness.wistia.com/medias/h9hkjks7cs Special Strength 4×20 banded pull throughshttp://conjugatefitness.wistia.com/medias/a94gmd98sw Special Strength 3×6 GHR with hands behind head Abs/Core 100 banded cruncheshttp://conjugatefitness.wistia.com/medias/vsimceik9m Finisher/Recovery 100 banded leg curls
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Wednesday 1.7.15 Crossfit Kids
Warm-up Animal Crackers -cat stretch, camel stretch, frog jump, bear crawl, crab walk, seal drag Skill Review Squat family -air -front -back -overhead Game Team Farmer to the Market -15 lb bar -team carries the bar and must shop for plates New Skill L sits Plank Holds Metcon AMRAP- 4 minutes 3 pull ups 6 […]
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Wednesday 1.7.15 WOD
Explosive Strength WOD “Ledesma” 20-Minute AMRAP of: 5 Parallette Handstand Push-ups 10 Toes-Through-Rings 15 Med Ball Cleans, 20# Extra Credit 3×20 DB Leg Raises http://conjugatefitness.wistia.com/medias/8c8j4byaot Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an […]
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Wednesday 1.7.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
