WOD

Wednesday March 12

Posted by:

kendrick farris clean

EMOM for 15 Minutes:

 

Minutes 1-5: 4 Powercleans (TnG)

 

Minutes 6-10: 3 Squat Cleans

 

Minutes 11-15: 2 Clusters (squat clean thrusters)

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Tuesday March 11

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Partner WOD (teams of 2):

 

On a 3 minute clock, partner 1 rows 500M (425M for women), partner 2 completes as many reps as possible with remaining time of:

Box Jumps (round 1)

Burpees (round 2)

Shoulder to Overhead @95/65 (round 3)

KTE (round 4)

Both partners complete all row efforts and all 4 movements

1 minute rest between rounds

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Monday March 10

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Fat Helen Intervals:

4 Intervals of:

400M run

21 KB Swings

12 C2B Pull ups

2 min rest between rounds

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Friday, March 7, 2014

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14.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

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Thursday, March 6, 2014

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Skill Work: Cleans

12 minute EMOM
2 hanging power cleans
2 power cleans
5 v-ups

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Wednesday, March 5, 2014

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Shoulder press 2-3 rep max
Use exrx.net for conversion

10, 9, 8, 7, 6, 5, 4, 2, 1
Single Arm Push press (10 left, 10 right…9 left, 9 right…)
Box jumps

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Tuesday, March 4, 2014

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Dead Lift-2-3 rep max

Tabata This
Tabata Row
1 minute rest
Tabata Air Squat
1 minute rest
Tabata Pull ups
1 minute rest
Tabata situps

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Monday, March 3, 2014

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For time:

20 knees to elbow

20 plyo push ups

20 kb  swings (American)

250 m row

15 knees to elbow

15 plyo push ups

15 kb swings (American)

500 m row

10 knees to elbow

10 plyo push ups

10 kb swings (American)

750 row

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Friday, February 28, 2014

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Workout 14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb

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Thursday, February 27, 2014

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Partner Chipper for time:

50 Wall Balls total (partner rests in bottom of squat)

100 double unders total (partner rests in plank position)

50 air squats total (partner rests in hollow rock)

100 ab mat sit ups total (partner rests in superman)

50 ring row total (partner rests in bar hang)

Cash out:  partners run together 400 m or  row together 500 m

High fives and fist bumps!!!  Crossfit Open is almost here!!!

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Wednesday, February 26, 2014

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Strength:

Bench Press- 2-3 rep max

WOD:

Cash-in: 200 meter  kb suitcase carry

Then

3 rounds of

10 ring push ups

20 calorie row

Cash-out:  200 meter kb suitcase carry

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Tuesday, February 25, 2014

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Strength:  Front Squat 2-3 rep max

WOD 1:

4 min AMRAP

6 OHS (95, 65)

8 Lateral Burpees

-Rest 2 min-

4 min AMRAP

6 OHS (95, 65)

8 Barbell roll-outs

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Monday, February 23, 2014

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Skill Work:  Turkish Get-ups

WOD:

600 m run

10 TGU

20 slam balls

1 rope climb

400 m run

10 TGU

20 slam balls

2 rope climbs

200 m run

10 TGU

20 slam balls

3 rope climbs

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Feb 21st

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Strict Press
6 @ 75%, 4 @ 80%, 4 @ 85%
 
Complex (10 EMOM)
3 Push Press
4 Good Mornings
5 Back Squats 
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Feb 20th

Posted by:

5rds
 
100m Row
20 DUs
15 BJs
10 pull ups
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