WOD

Tuesday, January 22, 2013

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Strength: Front Squats, 6, 4, 4 @ 75, 80, 85%

“The Smoke Man”
21, 15, 9,
Dumbbell Thrusters
T2B
Box-Jumps (24/20)

Cheers!

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Friday, January 18, 2013

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Strength: Deadlift, 6,4,4 @ 75, 80, 85%

Run 400m
21 Deadlifts (185/95)
21 Handstand Pushups (6 Wall Walks)
Run 400m
15 Deadlifts
15 Handstand Pushups (4 Wall Walks)
400m Run
9 Deadlifts
9 Handstand Pushups (2 Wall Walks)

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Thursday, January 17, 2013

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“Josh”

21 OHS (95/65)

42 Pull-ups

15 OHS

30 Pull-ups

9 OHS

18 Pull-ups

 

< 3 Mos:

7 Rounds for time:

6 Goblet squats

10 Ring rows

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Wednesday, January 16, 2013

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“Annie’s Amped It Up”
50-40-30-20-10, then
10-20-30-40-50
Double Unders (2:1)
Ab-mat situps

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Tuesday, January 15, 2013

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Strength: Strict Press, 6,4,4 @ 75, 80, 85%

4 Min Clock: 500 M Row, then max reps of Push Press (105#/75#), 2 Min Rest

4 Min Clock: 25 Burpees, then max reps of Push Press, 2 Min Rest

4 min Clock: 50 Box Jumps (20”)*, then max reps of Push Press

 

< 3 Mos:

Scale weight for push presses (use dumb bells as necessary).  Scale box jumps to 30, height as necessary.

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Monday, January 14, 2013

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This is a CrossFit Benchmark  Log you Results on the whiteboard  LOOK UP

The Chief

Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

< 3 Mos:

Scale weight for power cleans (use dumb bells as necessary).

 

 

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Friday, January 11, 2013

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Skill work: Clean and jerk

Every minute on the minute for five minutes: 3 clean and jerks (155/105)

Every minute on the minute for four minutes:  5 clean and jerks (135/95)

Every minute on the minute for three minutes: 7 clean and jerks (95/65)

Every minute on the minute for two minutes: 9 clean and jerks (75/45)

< 3 Mos:

Scale the weight.  Replace jerks with push press.  Use dumb bells as necessary.

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Thursday, January 10, 2013

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Strength: Front Squat 8,6,6 @ 70, 75, 80%

For Time:

7 Front Squats (95/65),

5 Ring Push Ups,

7 Front Squats

10 Ring Push Ups

7 Front Squats

15 Ring Push Ups

7 Front Squats

20 Ring Push Ups

7 Front Squats

15 Ring Push Ups

7 Front Squats

10 Ring Push Ups

7 Front Squats

5 Ring Push Ups

 

< 3 Mos:

Sub goblet squats for front squats, standard or elevated push-ups for ring push-ups.  Once reach 15 ring push ups go back “down” the ladder (skip 7 front squats, 20 ring push ups).

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Wednesday, January 9, 2013

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Partner WOD:

Row 500M, rest 2 min

Row 400M, rest 1.5 min

Row 300M, rest 1 min

Row 200M, rest 30 seconds

Row 100M

While one partner rows, the other partner completes as many reps as possible at 5 of 6 of the following:

Double Under (3:1)

DB Push Press

K2E

Alternating Step Back Lunges

Rope climb

Slam Ball

Rower’s time determines partners work time at movement – rest together. You may not do the same movement twice. Apply each of the five movements to partners row distance, i.e., double under while partner rows ...

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Tuesday, January 8, 2013

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3 Rounds for time:

800m Run

15 Ring Dips

20 Box Jumps (24/20)

25 V-ups

 

< 3 Mos:

5 Rounds for time:

400m Run

7 Ring Dips

9 Box Jumps (scale height as necessary)

11 Ab-mat situps

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Monday, January 7, 2013

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Strength: Bench Press 8,6,6 @ 70, 75, 80%

6 Min AMRAP

9 Kettle bell swings (53/35)

7 Pull-Ups

5 Burpees

2 Min Rest

Repeat as 4 Min AMRAP (1 Min Rest), then as a 2 Min AMRAP

 

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Friday, January 4, 2013

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Workout of the Day
Strict Press: 8, 6, 6 @ 70, 75, 80%

then

50 Pullups
35 Push press (115/85)
25 SDHP (115/85)
5 Rope climbs
*complete each exercise in entirety in order

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Thursday, January 3, 2013

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10 Power snatches (115/85)
20 Pushups
250m Row
4 Rounds

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Wednesday, January 2, 2013

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Back Squat: 8, 6, 6 @ 70, 75, 80%
then
15min AMRAP
8 Front Squat (95/65)
12 TTB
20 Double Unders (2:1)

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Tuesday, January 1, 2013

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In teams of 4 with 2 people working at a time complete
200 Wall balls (20/14)
300 Kettlebell swings (53/35)
400 Box jumps (24/20)
500 Abmat Sit-ups

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