WOD

Tuesday, 6 Mar 2012

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Squat:

5 @ 70%

3 @ 80%

1+ @ 90%

 

“Elizabeth”

21-15-9

Squat cleans (135/95)

Ring dips

 

< 3 Mos

3, 3, 3, 3, 3 Squat

 

21-15-9

DB cleans

Bench dips

 

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Tuesday March 28th 2012

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6 Rounds for Time of:

4 HSPU,

6 Deadlifts @ 80% of 1RM,

8 KB Swings (2pood/1.5 Pood)

<3 Months: 5 Rounds of

HSPU variations (incline push ups, abmat stacks or seated DB Press),

7 KB dead lifts,

9 KB Swings (scaled load)

 

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Friday, 2 Mar 2012

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Deadlift:

3 @ 70%

3 @ 80%

3+ @ 90%

 

21 Deadlifts (225/185)

400m run

18 Deadlifts

400m run

15 Deadlifts

400m run

12 Deadlifts

400m run

 

< 3 Mos

3, 3, 3, 3, 3 Deadlift

 

12 KB Deadlifts

200m run

9 KB Deadlifts

200m run

6 KB Deadlifts

200m run

3 KB Deadlifts

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Thursday, 1 March 2012

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CrossFit Games Open Wod

“Snatch”

alternate WOD

21-15-9

Box jumps (24/20)

KB swings (70/53)

SDHP (70/53)

 

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Wednesday, 29 Feb 2012

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10 min

Row (for distance)

2 mins Rest

10 min AMRAP

4 Pull ups

8 TTB

12 Air squats

< 3 mos:

10 min AMRAP

Row (for distance)

2 mins Rest

10 min AMRAP

3 Ring rows

6 KTE

9 Air squats

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Tuesday, 28 Feb 2012

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Shoulder Press:

3 @ 70%

3 @ 80%

3+ @ 90%

 

200m Run

10 Barbell burpees

10 Push press (95/65)

6-8 rounds

 

< 3 Mos

3, 3, 3, 3, 3 Shoulder Press

 

200m Run

5 Burpees

5 Push press

5 rounds

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Monday, 27 Feb 2012

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50-40-30-20-10 (4:1)

Double unders

10-8-6-4-2

Power snatch (115/85)

For Time

< 3 mos:

50-40-30-20-10

Single skips

10-8-6-4-2

DB Power Snatch

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Friday, February 24

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Wendler Back Squat

3@70%

3@80%

3+@90%

14 min AMRAP

10 Barbell Rollouts

10 Weighted Step Ups

200M sandbag Run

via Trident CrossFit.

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Wednesday, February 22

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3 Rounds

800 M Run

10 Power Cleans

15 Box Jumps

20 Toes to Bar

via Trident CrossFit.

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Tuesday, February 21

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Wendler Bench Press

3 @ 70%

3 @ 80%

3+@ 90%

3 Minute AMRAP

3 Thrusters

6 Burpees

9 Sit Ups

Rest 1 Minute, Repeat for a total of 5 Rounds

via Trident CrossFit.

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Holiday hours

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8 am 9am 10 am and 11am classes only today

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Friday, Feb 17th 2012

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Every four minutes, for a total of 4-6 sets, complete:

10 Front Squats, No Racks.

400 M Run.

 

3 months or less:

10 Goblet Squats, 400 M Run

3-4 Rounds

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Thursday, Feb 16th 2012

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AMRAP 17 minutes

350 M Row

10 Ring Pushups

10 Power Cleans

Less than 3 months: AMRAP 12 minutes

350 M Row

8 push ups

10 db clean or power cleans

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Wednesday, Feb 15th 2012

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Wendler Deadlift

5@65%

5@75%

5+@85%

 

3 Rounds for max reps in 1 minute each of:

Slamball

Box Jumps  -24″  M/20″ W

Toes-To-Bar

Jumping Lunges

3 months or less: slamball

step ups, sit ups or k2e, step back lunges

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Tuesday, February 14

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Amrap in 5:00 of 15 KB swings / 10 Double Unders

Rest 1:00

Amrap in 5:00 of 10 Burpees /pullups

Rest 1:00

Amrap in 5:00 of 10 med ball sit ups/ 10 wall-balls

via Trident CrossFit.

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