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Sunday 12.21.14 WOD
Skill Review 10min Rope Climb practice with Coach 10min Dub practice with Coach WOD CrossFit.com 141112 20min AMRAP 5 Burpees 1 Rope Climb 200m Run Extra Credit 5 x 30sec each Hollow rock holds Superman holds *On a running clock with the Coach
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Saturday 12.20.14 WOD
WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each individual AMRAP. You will have 5 scores […]
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Friday 12.19.14 WOD
Max Effort Upper Strength Pull-ups (2min max pull ups) **kipping or strict WOD “Jazz Hands” 75 KB Swings (55,35) 2k Row 75 KB Swings **CFNE benchmark WOD Extra Credit 100 DB floor presses Announcements Sunday 12.21.14 CrossFit R5 will be closed for Masters Madness
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Thursday 12.18.14 WOD
Dynamic Effort Lower Strength Deadlift to a 2″ negative (In 10min build to a heavy single, no fails) Stand on a 2″ Foam Pad WOD Happy 28th Birthday Jo Ward! 12-10-6-6-10-12 Deadifts (BW) HR Push Ups **Between each round complete 28 Dubs (x2) **28 reps to get down and back up the ladder Extra Credit 3×15 […]
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Wednesday 12.17.14 W.O.D.
Happy Hanukkah! WOD “8 Crazy Nights” 18min AMRAP 8 Movements + 8 Reps Each Wall Balls (20,14) T2B Front Squats (75,55) Burpee Bar Hops Snatches (75,55) KB Swings (55,35) Goblet Squats (55,35) Box Jumps (24,20) Extra Credit 3×20 GHD Sit Ups
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Tuesday 12.16.14 WOD
Dynamic Effort Upper Strength Clean Complex (Work to a heavy complex ) 1 Power Clean + 2 Jerks WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Extra Credit 3x1min each side GHD […]
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Monday 12.15.14 WOD
Max Effort Lower WOD 1 100 Air Squats for time WOD 2 “Brutus” 3min AMRAP 10 Thrusters + 10 Pull Ups – 30 sec. Rest – 3min AMRAP 10 Box Overs + 10 Power Snatches – 30 sec. Rest – 3min AMRAP 10 Dubs + 10 Toes to Bar **Barbell Weights; Men 75#, Women 55#** […]
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Sunday 12.14.14 WOD
Explosive Strength WOD 1 “Horsepower” 1min Max Cleans 1min Rest to Increase Weight 1min Max Cleans 1min Rest to Increase Weight 1min Max Cleans Timed Rest to Increase Weight 1min Max Cleans **Any style cleans are allowed **Score – total weight moved (weight x reps) **You must make weight jumps each round WOD 2 “Bitter […]
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Saturday 12.13.14 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 Extra Credit Have a great weekend! Announcements 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
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Friday 12.12.14 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 […]
