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Friday 4.10.15 WOD
Max Effort Upper Strength Hang Snatch (1RM – limit to 10 reps after warming up) WOD Happy Birthday John Jesus “The Jesus V2” Every 2:00min for 10 rounds complete 100m Sprint 1 Rope Climb 3 Burpee Box Overs (24,20) 5m HS Walk ** Burpee Box Over – both feet must be on top of the box […]
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Friday 4.10.15 Competitor WOD
Max Effort Upper Strength Hang Snatch (1RM – limit to 10 reps after warming up) WOD The Jesus V2 (AMRAP – Rounds) Every 2:00min for 10 rounds complete 100m Sprint 1 Rope Climb 3 Burpee Box Overs (24,20) 5m HS Walk ** Burpee Box Over – both feet must be on top of the box at the […]
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Thursday 4.9.15 WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 20#) **If you fail to complete the working set stop, do not lower weight and finish WOD “Humpty Dance” 400m Row –Then– 5 Rounds 10 DB Deadlift (60,45) 10 DB Front Squats (60,45) 10 STOH (60,45) –Then– 400m Row **Rx+ 75,55 **You will use x2 DBs. […]
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Thursday 4.9.15 On-Ramp
@CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
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Thursday 4.9.15 Competitor WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 20#) WOD Humpty Dance (Time) 400m Row –Then– 5 Rounds 10 DB Deadlift (60,45) 10 DB Front Squats (60,45) 10 STOH (60,45) –Then– 400m Row **Rx+ 75,55 **You will use x2 DBs. **20min time cap Special Strength 3×20 Reverse Hyper Glute Partials Special Strength 4×12 Banded Pull […]
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4.9.15 Box Brief
I DO CROSSFIT. WHY AM I STILL FAT? If your love handles are lingering, maybe it’s time you look at more than your diet. Abi Reiland March 19, 2015 READ MORE – Box Magazine While there are a number of reasons a person might start CrossFit classes, most hope for some sort of physical transformation. […]
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Thursday 4.9.15 Barbell Club
@CFML A: Snatch (3x1x85) 50/60×3, 70/75×2, 80×1 20 min B: Snatch Pull (2x2x85) C: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes D: Front Squat (1×85)
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Wednesday 4.8.15 WOD
Gymnastics 15min working on free standing handstand holds or handstand walks WOD Happy 48th Birthday Aileen “Communication Breakdown” 5min AMRAP 4 Hang Squat Snatches (105,65) 8 HSPU –2min Rest– 5min AMRAP 18 Sit Ups 30 Dubs (x3) –2min Rest– 5min AMRAP 4 Hang Squat Snatches (105,65) 8 HSPU **Score total reps of each round **Enjoy […]
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Wednesday 4.8.15 On-Ramp
@CFML On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
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Wednesday 4.8.15 Competitor WOD
Gymnastics 15min working on free standing handstand holds or handstand walks Strength Hang Clean (3×3 @ 75% 1RM) **Use pads to get barbell above knee **Full squat clean Strength Hang Snatch (3×3 @ 75% 1RM) **Use pads to get barbell above knee **Full squat snatch WOD “Communication Breakdown” 5min AMRAP 4 Hang Squat Snatches (105,65) 8 HSPU […]
