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Saturday 4.25.15 WOD
WOD “War Games” Teams of 2 3 Rounds 40 Wall Balls (20,14) 40 SDHP (75,55) 40 Box Jumps (24,20) 40 Push Press (75,55) 40 Cal Row **1min mandatory Rest between each round $ Out Have a great weekend!
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Saturday 4.25.15 Competitor WOD
Strength High-Hang Clean + Jerk (Build to a heavy) Strength Clean Pull (6×3 – build across) WOD “War Games” Teams of 2 3 Rounds 40 Wall Balls (20,14) 40 SDHP (75,55) 40 Box Jumps (24,20) 40 Push Press (75,55) 40 Cal Row **1min mandatory Rest between each round
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Friday 4.24.15 WOD
Max Effort Upper Strength Snatch (1RM – Less than 10 reps past 50%) WOD Beware Of The Dark Side (AMRAP – Rounds and Reps) 12min AMRAP 1 Rope Climb 3 Bar Muscle Ups 5 Snatches (135,95) $ Out 4 x max time “L” hang static holds **Modification – knee raise static holds with feet in front of […]
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Friday 4.24.15 Competitor WOD
Max Effort Upper Strength Snatch (1RM – Less than 10 reps past 50%) WOD Beware Of The Dark Side (AMRAP – Rounds and Reps) 12min AMRAP 1 Rope Climb 3 Bar Muscle Ups 5 Snatches (135,95) Special Strength 6×3 Koklov Press **Build across Special Strength 4×8 Snatch Grip GHD Good Morning $ Out 4 x max time […]
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4.23.15 Box Brief
‘AB’ril Scoreboard Update A little of a week remains, ending 4.31.15. Get after those midline movements!
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Thursday 4.23.15 WOD
Dynamic Effort Lower Strength Front Squat (1×8 @ 50% 1RM) Warm Up: x8 with empty barbell x8 @ 25% x8 @ 35% x8 @ 50% (working set) WOD “Smoking Guns” 7 Rounds for time of: 4 Burpees 4 Deadlift (95,65) 3 Burpees 3 Power Cleans (95,65) 2 Burpees 2 Squat Clean (95,65) 1 Burpees 1 Clean […]
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Thursday 4.23.15 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 4.23.15 Competitor WOD
Dynamic Effort Lower Strength Front Squat (1×8 @ 50% 1RM) Warm Up: x8 with empty barbell x8 @ 25% x8 @ 35% x8 @ 50% (working set) WOD “Smoking Guns” 7 Rounds for time of: 4 Burpees 4 Deadlift (95,65) 3 Burpees 3 Power Cleans (95,65) 2 Burpees 2 Squat Clean (95,65) 1 Burpees 1 Clean […]
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Thursday 4.23.2015 Crossfit Kids
Warm-up Stretch- Hang from rig- accumulate 90 seconds- rest! Dynamic- run Accessory- dumbbell rows x 20 Gymnastics Introduce Ring dips 3×3 Weightlifting Deadlift Metcon 10 wall walks 20 KB deadlifts 30 step ups 40 sit ups 50 mountain climbers 40 sit ups 30 step ups 20 KB deadlifts 10 wall walks
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Thursday 4.23.15 Barbell Club
@CFML a: High-Hang Clean + Clean (6×2+1) @50/60/70/70+/70+/70+ If 70 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 6 sets total. b: Front Squat (3×3) @75-80 3 sec pause on first rep c1: Snatch Push Press + OHS (4×3+1) (may substitute push press) Use highest weight from last week […]
