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Friday 1.2.14 Competitor WOD
Max Effort Lower Strength Banded Deadlift (1RM) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD 15min AMRAP “Diane” 21-15-9 Deadlifts (225,155) HSPUs **If you complete the 9 reps, restart at 21 **Score total reps Special Strength 3×8 GHD Back Extension 3×8 Snatch Grip Deadlift **Superset heavy sets […]
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Thursday 1.1.14 Competitor WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 5#) Add 5# over last week, if fail decrease to last weeks weight and complete only x5 normal, x5 narrow Strength Shoulder Press (5RM) WOD “2015” For Time Accumulate: 2015 feet of running 2015# GTOH 2015# of BW in pullups […]
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Wednesday 12.31.14 Competitor WOD
Warm-up GymnasticsWOD.com 4min Tabata Roll to Candlestick Strength Clean and Jerk (10×2 @ 70%) Strength Snatch Complex (Hang Snatch + OHS @ 60% ) WOD CrossFit.com 141211 3 rounds for time of: 50 Cal Row 150 Dubs 50 Lunges (L+R=2) Abs/Core 3×20 V-Ups
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Tuesday 12.30.14 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 @ 75% 1RM) WOD Happy 30th Birthday Lea 3 Rounds Unbroken 30 Back Squats (75,55) 30 Dubs (x3) 30 Ab Mat Sit-ups **Rx = Each set of 30 must be completed unbroken. If you break up the movements you can restart that movement from 1 to maintain Rx. Special […]
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Monday 12.29.14 Competitor WOD
Max Effort Upper Strength Upright Row (3RM) WOD Pun Jab (AMRAP – Rounds and Reps) x2 5 min AMRAPs 21 Bar Hops 15 Power Snatches (95,65) 9 T2B **5min Rest between AMRAPs **Pick up where you left off **Score rounds + reps Special Strength 3 x max reps fat bar floor press @ 65% 1RM floor press […]
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Sunday 12.28.14 Competitor WOD
Rest Day
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Saturday 12.27.14 Competitor WOD
Strength Snatch Balance (1RM – take from rack) WOD “The Bionic Woman” 3min AMRAP “Fran” 21-15-9 Thrusters (95,65) Pull Ups 5min AMRAP “Isabel” 30 Snatches for time (135,95) 7min AMRAP 1/2 “Kelly” 200m Run 15 Box Jumps (24,20) 15 Wall Balls (20,14) **P1 completes 3min AMRAP, P2 Rest, P2 completes 3min AMRAP, P1 Rest. P1 completes […]
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Friday 12.26.14 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 2 75% 1RM) WOD “Forces of Nature” Teams of 3 25min AMRAP 3k Row 30 STOH (45,35) 30 Squat Cleans (75,55) 30 STOH (105,75) 30 Squat Cleans (135,95) 30 STOH (165,115) Max Squat Cleans (195,135) **Split up row and reps however **Score total reps of STOH and Squat Cleans […]
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Wednesday 12.24.14 WOD
WOD “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55, 35) 9 Ring Dips 10 Walking Lunges (L+R=1) 11 GHD Sit Ups 12 oz Beer or Ball Slams Complete the workout, like the song. […]
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Wednesday 12.24.14 Competitor WOD
Dynamic Oly Strength Snatch Complex (6 Rounds Hang Power + OHS + Squat Snatch) **Build to a heavy complex WOD “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55, 35) 9 Ring Dips 10 Walking […]
