Author Archive

Thursday, August 22, 2013

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Strength-Strict Press:
6@75% 4@80% 4@85 Failure@40
Then:
12 Min AMRAP of:
-10 Seated Alternating DB press (5 each arm)
200 meter run
-10 Lateral Lunges (5 each leg)
200 meter run

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Wednesday, August 21, 2013

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Cash In: 1000 Meter Row
Then:
3 Rounds of:
10 Wallballs
25 Meter Bear Crawl
20 Double Unders

Cash Out: 500 Meter Row

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Tuesday, August 20, 2013

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Strength: Deadlift:
6@75%, 4@80%, 4@85%, 10@ 50%
Then:
3-4 Rounds of:
200 meter run
8 pull-ups
10 No Push-up burpee box jumps. (20 in)
15 Abmat sit-ups

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Monday, August 19, 2013

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Monday, August 19, 2013

Teams of 2
8 Min AMRAP:
Ladder up of,
Push Press w/ Plank Holds
2 Min Rest
8 Min AMRAP:
Ladder up of,
OHS W/ 6’’ Leg Lift Holds

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Bringing Home the Gold

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Photo1Well she’s gone and done it again this time she defended her National title at the 2013 IWF – World Masters Games, in Turin Italy, Weighing in at 57.09 Kg, Andrea Seward from Trident CrossFit competed in the 58Kg weight class Age group 40yrs old, she went six for six on her lifts ...

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Friday, June 7, 2013

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Strength: Deadlifts-8@70%, 8@75%, 6@85%
Then

Every 30 Seconds on the 30 Seconds for 10 minutes of:
5 Deadlifts (185/135)
10 Burpees

*Athletes will alternate back and forth from Deadlifts to Burpees. They will have 30 seconds to perform 5 deadlifts. The remaining time is their rest. They then will have 30 seconds to perform 10 burpees and the remaining time is their rest. They will continue to go back and forth until the 10 minutes is up.

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Thursday, June 6, 2013

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Strength: Strict Press- 8@70%, 8@75%, 6@85%

                                                Then

Teams of 2

4 Min Amrap of:

10 Overhead Squats/Front Plank

1 min rest

4 Min Amrap of:

10 Weighted Abmat/Squat Hold

1 min rest

4 Min Amrap of:

10 Jumping Squats/6 Inch leg lift holds

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Wednesday, June 5, 2013

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Cash In- 800 Meter Run

Then:

3 Rounds of:

100 Meter Farmer Carry

50 Meter Bear Crawls

2 Wall Climbs

Cash Out-800 Meter Run

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Tuesday, June 4, 2013

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Every Minute On The Minute for 8 minutes of:

                                1 Squat Clean and 3 Front Squats @ Aprox. 75%-85% of 1RM

3 Minute Rest

 

                Then:

                                12 Min AMRAP of:

8 Wallballs

200 meter run

2 Turkish Get Ups (Each Arm)

100 meter run

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Monday, June 3, 2013

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Hero WOD day:  Athletes will pick one of the following hero WODs to do. 

A– “Hansen”                                                                                    B—“Roy”

>5 Rounds of:                                                                                       5 Rounds of:

30 KB Swings                                                                                      15 Deadlifts

30 Burpees                                                                                         20 Box Jumps

30 Abmat                                                                                             25 Pull-Ups

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Friday May 31, 2013

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Friday  May 31, 2013

Strength:

                        Front Squats: 10@65%, 8@70%, 8@75% w/o rest 10@45%

WOD:                      

                                    “2 Times 2 Equals Fun”

Teams of 2

40 Wall balls

30 Power Cleans

20 Sledgehammer strikes

10 Rope Climbs or Cargo net climbs

*Two for two reps for each of the movements.  Example- Joe does two wallballs, Bob does two wallballs, Joe does two wallballs until they get to the total number of reps.  This will be done for all ...

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Thursday May 30, 2013

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Thursday   May 30, 2013

“Regional WOD with a twist”

                         Cash In- 100 Double Unders (3:1)

Then

4 Rounds of:

10 Handstand Push-Ups

10 Toes 2 bar

10 Shoulder 2 Overhead

Cash Out- 100 meter lunge

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Wednesday, May 29, 2013

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Wednesday, May 29, 2013

Strength: Bench Press  10@65%, 8@75%, 8@80% then w/o rest 10@40%

WOD:

5 Min Amrap of:

10 Floor Press with DBs

10 DB Thrusters

1 Min Rest

5 Min Amrap of:

10 Single Arm KB Swings (5 each arm)

10 Step Back Lunges with KB (5 each leg)

1 Min Rest

5 Min Amrap of

10 Slamball w/ no push up burpees

10 Ring Dips

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Tuesday, May 28, 2013

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Tuesday, May 28, 2013

“Annie” with a twist

50-40-30-20-10 (200 meter run or row before each set) of:

Double Unders  2:1

Abmat Sit-Ups

Example: 200 meter run then 50 DU and Abmats. 200 meter run then 40 DU and Abmat……..

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Monday, May 27 2013

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Monday May 27 2013

            “Murph”

Cash In- 1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

Cash Out-1 Mile Run

 

3>

Cash In- 800 Meter Run

10 Rounds of:

5 Push-Ups

10 Pull-Ups

15 Air Squats

Cash Out- 800 Meter Run

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