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Friday 1.23.15 Competitor WOD
Dynamic Effort Lower Strength Clean (6×3 @ 70% 1RM ) **This is a squat clean WOD Running “Randy” 800m Run –Then– “Randy” 75 Snatches (75,55) –Then– 800m Run *Score time *800m Run = 1000m Row Special Strength 3×10 Overhead walking lunges w/ axel bar Special Strength 3×8 Snatch Grip Dimmel deadlift @ 30% 1RM Snatch Special […]
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Thursday 1.22.15 Crossfit Kids
Warm-up Dynamic warm up- 2 lines Simon Says Gymnastics PVC pipe for height Weightlifting Back Squat- 10 lifts- slowly add weight Review- Front squat, overhead squat Metcon Partner WOD 5 Rounds Partner A- 8 Front Squat 8 OHS 8 Back squat 16 box jumps Partner B- 1- sit ups 2- Wall sits w/ 10 lb […]
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Thursday 1.22.15 WOD
Max Effort Upper Strength Front Rack Hold (3 x max time @ 110% 1RM Clean, take from rack) Score total seconds in reps category WOD “Enuff Z’Nuff” On a 15min Running Clock 1000m Row –Then AMRAP– 2 Rope Climb 10 KB Swings (55,35) 30 Dubs (x3) **1 Rope Climb = 3 ring rows **Score total rounds […]
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Thursday 1.22.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
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Thursday 1.22.15 Competitor WOD
Max Effort Upper Strength Front Rack Hold (3 x max time @ 110% 1RM Clean, take from rack) Score total seconds in reps category WOD “Enuff Z’Nuff” On a 15min Running Clock 1000m Row –Then AMRAP– 2 Rope Climb 10 KB Swings (55,35) 30 Dubs (x3) **1 Rope Climb = 3 ring rows **Score total rounds […]
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Thursday 1.22.15 Barbell Blub
@CFML A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min […]
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Wednesday 1.21.15 Crossfit Kids
Warm-up Crossfit 4 Square Gymnastics How High Can you Jump? PVC jump overs Weightlifting Review- deadlifts Introduce- Overhead squats Game Plank-burpee leapfrog Gymnastics Hand stands and wall walks Metcon 5 minutes- How many rounds 5 deadlifts 5 Overhead squats 5 sit ups 5 box jumps Game Follow the leader- WOD style Steal the Bacon- crossfit […]
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Wednesday 1.21.15 WOD
Explosive Strength Strength Snatch Complex (12 Rounds Every 45sec ) Hang Snatch + High Hang Snatch + OHS @ 70% 1RM Hang Snatch WOD “Trixter” 3min AMRAP 9 Thrusters (95,65) 9 Pull Ups 1min Rest 3min AMRAP 6 Cleans (115, 75) 6 C2B 1min Rest 3min AMRAP 3 Snatches (135, 95) 3 Bar Muscle Up **Score […]
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Wednesday 1.21.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
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Wednesday 1.21.15 Competitor WOD
Explosive Strength Strength Snatch Complex (12 Rounds Every 45sec ) Hang Snatch + High Hang Snatch + OHS @ 70% 1RM Hang Snatch WOD “Trixter” 3min AMRAP 9 Thrusters (95,65) 9 Pull Ups 1min Rest 3min AMRAP 6 Cleans (115, 75) 6 C2B 1min Rest 3min AMRAP 3 Snatches (135, 95) 3 Bar Muscle Up **Score […]
