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Tuesday 7.21.15 Competitor WOD
Dynamic Effort Lower Strength Front Squat (6×3 @ 70% 1RM, w/ 3sec. pause in bottom) WOD Happy 40th Birthday Shannon Sofield Happy 37th Birthday Jenn Sofield Happy 3rd Anniversary Shannon & Jenn! 40 Dubs (x3) 37 K2E 40 Lunges, front racked (185,115)(L+R=2) 37 Front Squats (185,115) 40 K2E 37 Dubs **20min time cap Special Strength 3×10 […]
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Tuesday 7.21.15 Barbell Club
@CFML A: Tall Snatch + OHS (3×3+3) B: Hang Snatch (3×80, 3×83, 2x2x85) Every 2:30 C: Back Squat (4x4x80) D: Power Clean + Push Press (3×1+5)
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Monday 7.20.15 WOD
Max Effort Upper Strength Floor Press (3 x Max Reps in 1min @ 50% 1RM) **Score lowest round **Everyone will go at the same time, 3min rest in between each round WOD “Downward Spiral” 3x 5min AMRAPS 3 Hang Power Snatches (95,65) 6 Push Ups 9 Air Squats **2min rest between each round **Score lowest round […]
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Monday 7.20.15 On-Ramp
@CFML On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & Split Jerk Thruster & Wall Ball W.O.D.: “Flashdance” 21-15-9-6-3 Wall Balls Pull Ups Row for Calories
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Monday 7.20.15 Competitor WOD
Max Effort Upper Strength Floor Press (3 x Max Reps in 1min @ 50% 1RM) **Score lowest round **Everyone will go at the same time, 3min rest in between each round WOD “Downward Spiral” 3x 5min AMRAPS 3 Hang Power Snatches (95,65) 6 Push Ups 9 Air Squats **2min rest between each round **Score lowest round […]
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Monday 7.20.15 Barbell Club
@CFR5 A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (2x2x80, 3x2x83) Every 2:30 C: Front Squat (3x3x83) D1: RDL (Romanian Deadlift) (3x5x85) D2: Row (3×8-10)
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Sunday 6.19.15 WOD
Explosive Strength Jumps PVC Jump (Double Jump, score total inches) **PVC ontop of box max height. W/ walk in **Bound over 1 PVC, then immediately bound over another PVC set at the same height WOD “The Silent Assassin” 17min AMRAP 1,2,3,4,5,6,7,8,9,10……… Clean & Jerks (115,75) **Between each round complete 1 round of ‘Nate’ 2 MUs 4 […]
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Sunday 7.19.15 Competitor WOD
Explosive Strength Strength Clean and Jerk (3RM) Jumps PVC Jump (Double Jump, score total inches) **PVC ontop of box max height. W/ walk in **Bound over 1 PVC, then immediately bound over another PVC set at the same height. WOD “The Silent Assassin” 17min AMRAP 1,2,3,4,5,6,7,8,9,10……… Clean & Jerks (115,75) **Between each round complete 1 round of […]
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7.18.15 Box Brief
Announcement Don’t Forget….Beach WOD 9am Avalon 30th Street Beach Click Here To Map Directions
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Saturday 7.18.15 WOD
WOD Partner Up! “Rubber Soul” Teams of 2 400m Run 10 Alt. Rope Climbs 50 DB Snatches (75,55) 25 Unison Burpees 50 KB Swings (70,55) 25 Unison Burpees 50 DB Snatches (75,55) 10 Alt. Rope Climbs 400m Run **Run 400m together **1 Rope Climb = 1 hand over hand **30 min Cap $ Out Have […]
