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Tuesday 12.2.14 WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 80% 1RM – taken from ground) WOD “The Missionary” 21-15-10-5 Hang Power Snatches (75,55) Ring Dips Extra Credit Erg or ski erg 5 rounds 20sec @ 100% effort 40sec @ 50% effort **Use wattage output to gauge % 12.6.14 – Holiday Amazing Race • CrossFit Main Line will […]
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Monday 12.1.14 WOD
Max Effort Lower Strength 1RM Snatch Grip Deadlift WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift + 3 Hang Power Cleans (135,95) **Score total wall balls Extra Credit 50 Barbell Overhead Sit Ups
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Sunday 11.30.14 WOD
Explosive Strength Strength Clean (12×1 @ 70% 1RM) Strength Snatch Balance (12×1 @ 70% 1RM Snatch) WOD “Siracha” 30 Pull Ups 50 Thrusters (45,35) 1000m Row Extra Credit 3 x max time bumper plat pinch
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Saturday 11.29.14 WOD
“EOD 130 Memorial WOD” Partner Up! 65 Front Squats (135,95) 65 KB Swings (70,55) 16 Lateral Partner Over Burpees 65 Hang Power Cleans (135,95) 65 KB Push Press (70,55) 16 Lateral Partner Over Burpees 65 C2B 65 Box Jumps (30,24) 16 Lateral Partner Over Burpees 65 Push-ups 65 Barbell Rows (135,95) 16 Lateral Partner Over […]
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Friday 11.28.14 WOD
Dynamic Effort Lower WOD “Katie” In 20min: 5×7 Bear Complexes for max weight Then, at the 20min mark Sprint 800m and complete 1×7 bear complexes at max weight **Score = max weight (log time of completion in comments) **1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push […]
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Thursday 11.27.14 WOD
Thanksgiving Throw Down! — 10min AMRAP — 500m Row 5 Clean & Jerk (135,95) 400m Row 4 Clean and Jerks 300m Row 3 Clean & Jerks 200m Row 2 Clean & Jerks 100m Row 1 Clean & Jerk **Score total Clean and Jerks **5min rest to WOD #2 — 10min AMRAP — 5 Chest to […]
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Wednesday 11.26.14 WOD
Explosive Strength & Strength Endurance WOD Wednesday Burner Tabata This: Dubs (x3) K2E Handstand Holds Deadlift static hold in lockout (85% 1RM) **8 rounds of 20sec. on 10sec. off on each movement before moving to the next **Score total reps on each movement, Wodify will add up the total **HS Hold & Deadlift – score […]
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Tuesday 11.25.14 WOD
Max Effort Lower WOD #1 4 x 500m Row **2 min rest between row **Score total time **Set ergs to count intervals with 2min rest WOD #2 “Amanda” 9-7-5 Muscle-ups Snatch, 135#/95# **Rx = ring MUs **MU mod = bar or jumping, make difficult Extra Credit 5x45sec GHD static holds Thanksgiving Holiday Schedule • Thursday 11.27.14 […]
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Monday 11.24.14 WOD
Dynamic Effort Upper Strength Shoulder Press (6×4 @ 75% 1RM ) *take from ground WOD “15min Capacity Test” 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total reps **No rest between movements Extra Credit 5x45sec GHD static Holds Thanksgiving Holiday Schedule […]
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SUNDAY 11.23.14 WOD
Skill Work • 10min Dub Clinic • 10min Rope Climb Clinic WOD #1 “Flight Simulator” Unbroken Dubs 10,20,30,40,50,40,30,20,10 **Single Unders x3 WOD#2 Row N’ Rope (Time) 4 Rounds 250m Row Sprint 3 Rope Climbs **Score time of completion Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – […]
