WOD

Friday, 3rd Feb 2012

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12 min AMRAP (<3 Months 9 min )

5 x Bulgarian Split Squats (each leg, weighted w/ barbell) (<3mos step-back lunges 8 each leg)

10 x Ring row (<3mos 6 x ring row)

15 x Plyo push-ups (<3mos 8 x push-ups)

500m Row /Run Cash out

 

Extra Credit Rope Climb (5/3)

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Thursday, 2nd Feb 2012

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5 x Rounds for Time (<3 Months 3 rounds)

7 x Burpees over bar (<3 mos or less regular burpees)

5 x Power clean (95/65) (DB Cleans for <3 mos)

3 x Power Snatch  (DB/Hang Snatches for <3 mos)

20 x DU’s

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Wednesday, 1 Feb 2012

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2 x 5 min AMRAP

Suicide sprint (length of pull-up rack)

12 x Box jumps (24/20)  – (<3 months x 7 box jumps)

2 min Rest

250m Row (ergs facing back door to maximize space)

15 x KB Swings (54/35)     (<3 months x 10 Swings )

 

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Tuesday January 31st, 2012

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5  Rounds for Time (<3 Months 3 rounds)

5 x Ground to Overhead (135/95) (<3 mos  DB push-press)

10 x Ring dips  (<3 mos box or bench dips)

400m Run

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January 30th 2011

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3 rounds – 3 min rest between rounds (2 rounds for <3  months)

500m Row

40 Squats

30 AbMat Sit-ups

20 Push-ups

10 Pull-Ups

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Friday, 27th Jan 2012

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Shoulder Press:
5 @ 75%
3 @ 85%
1+ @ 95%
 
12 Clean & Jerks (135/95)
400m run
4 rounds
 

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Thursday Jan 26th 2012

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50 Box jumps (24/20)
50 Pullups
50 Medball Situps
50 Wallballs (20/14)
50 Calorie row
50 TTB
50 Double unders
For time
 

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Wednesday Jan 25th 2012

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Deadlift:
5 @ 75%
3 @ 85%
1+ @ 95%
 
3 Deadlifts (225/155)
6 Pushups
9 Air squats
OMEM 15 mins
 

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Tuesday Jan 24th 2012

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“Helen”

3 Rounds for time:

400m run

21 KB swings (53/35)

12 Pullups

 

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30 Trident CrossFit

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Ring dips

Row calories

Mountain Climbers

Abmat Sit-ups

Burpees

Tabata: 20 secs work / 10 secs rest –

8 rds each exercise

 

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Friday, 20th Jan 2012

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Muscle up technique work

 

10 Turkish Get-Ups (25/15) – 5 ea arm

10 V-Ups

3 Rounds

2 min rest

3 Muscle Ups

10 DB Stepback Lunges (45/25)

200m Run

5 Rounds

 

< 3 Mos

6 Turkish Get-Ups (10/5) – 3 ea arm

8 V-Ups

3 Rounds

2 min rest

3 Ring Rows/3 Bench Dips

10 Stepback Lunges

200m Run

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Thursday 19th Jan, 2012

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Bench Press:

5 @ 75%

3 @ 85%

1+ @ 95%

 

15 Calorie Row

10 Bench Press (135/95)

10 min AMRAP

1 min rest

15 Jumping Slamballs (20/15)

10 Burpees

10 min AMRAP

< 3 Mos

5, 5, 5, 5, 5 Bench Press

 

10 Calorie Row

10 DB Bench Press (25/20)*

10min AMRAP

1 min rest

10 Slamballs (15/10)

10 Burpees

10min AMRAP

*Use Dynamax ball for bench

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Wednesday Jan 18th, 2012

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Back Squat:

5 @ 75%

3 @ 85%

1+ @ 95%

 

10 Front Squat (135/95)

25 Double Unders (3:1)

5 Rounds

 

< 3 mos:

5, 5, 5, 5, 5 Back Squat

 

10 Goblet Squats (53/35)

35 Singles

5 Rounds

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Tuesday Jan 17th, 2012

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Snatch technique work

8 Pushups

10 Power Snatch (95/65)

12 Box Jumps (24/20)

12min AMRAP

< 3 Mos

6 Pushups

8 DB Power Snatch (25/15) 6 ea arm

10 Step Ups (20)

15min AMRAP

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Tuesday, 17 January 2012

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8 Pushups
10 Power Snatch (95/65)
12 Box Jumps (24/20)
12min AMRAP

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