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Sunday 12.14.14 Competitor WOD
Rest Day
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Saturday 12.13.14 Competitor WOD
Strength Snatch Complex (5 rounds Power Snatch + Hand Snatch + Full Snatch) **Build to a heavy complex WOD “War Games” Teams of 2 3 Rounds 40 Wall Balls (20,14) 40 SDHP (75,55) 40 Box Jumps 40 Push Press (75,55) 40 Cal Row **1min mandatory Rest between each round Announcements 12.13.14 CrossFit Holiday party @ […]
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Friday 12.12.14 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 85% 1RM ) WOD “The Toxic Shocker” 15min AMRAP 1 Burpee Box Jump (24,20) 1 Hang Power Snatch (75,55) 2 Burpee Box Jumps 2 Hang Power Snatches 3 Burpee Box Jumps 3 Hang Power Snatches 4,5,6,7,8,9,10…… **Climb the ladder as high as possible in 15min **Score total reps […]
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Thursday 12.11.14 Competitor WOD
Max Effort Lower Strength Sumo Deadlift (5RM ) WOD “Tasmanian Pain Coaster” 10-8-6-4-2 Deadlifts (225,155) 30 Dubs after each round Special Strength 3×20 Reverse Hyper Abs/Core 20min indoor sled drag Finisher/Recovery 100 Banded seated leg extensions Announcements 12.13.14 CrossFit Holiday Party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will […]
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Wednesday 12.10.14 Competitor WOD
Explosive Strength Strength Clean Complex (5 Rounds @ 90% 1RM Clean & Jerk) Every 2min complete 1 complex = deadlift + squat clean + front squat WOD “Midline” 1000m Row 50 KB Swings (55,35) 750m Row 35 KB Swings 500m Row 25 KB Swings Extra Credit 30 strict toes to bar or knee raises **keep toes […]
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Tuesday 12.9.2014 Crossfit Kids
Gymnastics Skill Review Pull ups – Banded -Jumping -Strict Hand Stand Holds – Accumulate 2 minutes Weightlifting Back Squats 10×2 – coach loaded bar Metcon 4 Rounds NTF 10 Back squats 10 Burpee Bar Hops 10 Walking Lunges (L+R=2)
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Tuesday 12.9.14 Competitor WOD
Max Effort Upper Strength Split Jerk (1RM – in less than 10 reps after 50%) **Take from rack WOD “Fat Cat” 3 Rounds 1min at each movement for max reps Fat Bar Hang Cleans (115,75) Burpee Box Overs (20,20) HSPU to a 2″ deficit Gymnastics Bar Complex (K2E+T2B) Max Cal Row 1min Rest ** Score total […]
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Monday 12.8.14 Competitor WOD
Dynamic Effort Lower Strength Back Squat (12×2 @ 85% 1RM ) WOD Jenny (AMRAP – Rounds and Reps) 20min AMRAP 20 OHS (45,35) 20 Back Squats (45,35) 400m Run **Score rounds + reps Special Strength Sumo Deadlift 3RM for max weight + double micro band tension (red) Special Strength 3×6 band asisted inverse curls Abs/Core 30 Strict […]
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Sunday 12.7.14 Competitor WOD
Rest Day
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Saturday 12.6.14 Competitor WOD
Weightlifting 1RM Clean and Jerk Complex • 2 Power Cleans + 1 Power Jerk WOD “Dog Fight” Partner Up! EMOM for 30min 1 Clean Complex (135,95) 5 Box Jumps (24,20) 5 Sit Ups 5 Pull Ups **Clean Complex = Clean + Front Squat + STOH **Rotate partners every round **Score completed rounds **Pull Ups – modify […]
