WOD

Monday June 27 2011

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Shoulder press 5-3-1

AMRAP 12 min
10 HSPU
10 Goblett Squats
10 Toes to Bar

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1

Trident CrossFit

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Friday, June24

2 rounds for time:

30 Deadlift – 135#95#

30 Push-ups

30 Calorie Row

30 Pull-ups

via Trident CrossFit.

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1

Thursday, June 23

Posted by:

“Nancy”

15 OHS (65/95)

400 M Run

5 Rounds

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3

Wednesday June 22 2011

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Wendler 3,3,>3 (70%,80%,90%)

Bench Press


1 round for time:

Row 250 m or 400 m run

21 Bench Press

Row 500 m or 800 m run

15 Bench Press

Row 750 m or 1000 m run

9 Bench Press

135 / 85 lbs for bench press

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1

Tuesday June 21, 2011

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Wendler 3,3,>3 (70%,80%,90%)

Back Squat

6 rounds for time(s):

20 Box jumps – 20″

20 KB Swings – 1.5 pood

20 Sit-ups

Rest 1:00

 

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1

Monday June 19th

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5 min clock
400 m run
Max rounds Cindy
2 min rest
4 rounds

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0

Friday 16th June 2011

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Wendler Strict Press 3,3,3+  (70%,80%,90%)
For Time:
 
750m Row
9 Clean & Jerks (155/105)
500m Row
6 Clean & Jerks
250m Row
3 Clean & Jerks

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1

Thursday June 16th 2011

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Pull-up -skill-work – max pullups (advanced) weighted pullups (optional)

THEN:

AMRAP – 8 min

3 burpees

6 slamball

9 kettlebell swings

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1

Wednesday June 15th 2011

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Wendler Deadlift 3,3,3+  (70%,80%,90%)

17 MIN AMRAP

Run 400m

40 Abmat Situps  (scale up is 25 GHD’s)

15 Deadlifts (225/135)

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1

Trident CrossFit

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WEDNESDAY, June 15

Wendler Deadlift 3,3,3+ (70%,80%,90%)

17 MIN AMRAP

Run 400m

40 Abmat Situps (scale up is 25 GHD’s)

15 Deadlifts (225/135)

via Trident CrossFit.

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0

Tuesday June 14th 2011

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4 Rounds for Time:

15 front squats (135/95)

30 push-ups

Rest 2 minutes between rounds

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1

Trident CrossFit

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Tuesday, June 14

4 Rounds for Time:

15 front squats (135/95)

30 push-ups

Rest 2 minutes between rounds

via Trident CrossFit.

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0

Monday 13th June 2011

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5 Rounds for Time:

15 knees to elbow

50 double unders

150 ft. overhead walking lunge 45/25

 

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1

Friday June 10th 2011

Posted by:

Wendler Back Squat 5,5,5+

3 Rounds:

4 Min clock:

400 M Run Or Row,

then complete max reps of Manmakers (30/20),

1 min rest between rounds.

Record # of reps completed on each round.

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1

Thursday June 9th 2011

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Wendler Bench Press 5,5,5+

15 Min Amrap:

4 L-Pull Up

6 Burpees

8 Ring Dips

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1
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