WOD

Tuesday, 29 July 2014

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6 MIN AMRAP

200 M Run

12 V-Ups

2 MIN REST

 

6 MIN AMRAP

200 M Row

12 Ring Dips

2 MIN REST

 

6 MIN AMRAP

200 M Run

12 T2B

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Monday, 28 July 2014

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A four letter word starting with F…

See you at the box :)

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Friday July 25th

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Every 75 seconds for 10 rounds:

 

2 Deadlifts

2 Powercleans

2 Squat Cleans

 

Then….surprise Barbell Cashout!!!

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Thursday July 24th

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HSPU

“Upside Down Annie”

 

50-40-30-20-10

Abmat Sit Ups

Double Unders

 *6 Handstand Push Ups after each completed round

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Wednesday July 23rd

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Back Squat

6,4,4 @ 75, 80, 85%

 

Every 3 Minutes for 12 Minutes:

10 Back Squats (135/95)

300M Erg SPRINT

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Tuesday July 22

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For Time:

5 Hang Snatch

10 Overhead Squats

15 Burpees

20 Pull Ups

25 V-ups

30 Box Jumps(24/20)

25 V-ups

20 Pull Ups

15 Burpees

10 Overhead Squats

5 Hang Snatch

family guy

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Friday, July 18

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PICK YOUR OWN CROSSFIT GIRL WOD!!!

We like “Jackie” and “Helen”:

“Jackie”

Row 1000 meters

50 Thrusters (45/35 lbs)

30 Pull-ups

or

“Helen”

Three rounds for time:

Run 400 meters

21 Kettlebell swing (54/36 lbs)

12 Pull-ups

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Thursday, July 17

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5 Intervals of:

10 Squats with Single KB on R shoulder in clean position

10 Squats with single KB on L shoulder in clean position

20 Box Jumps (24/20)

90 sec rest between rounds

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Wednesday, July 16

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

7 Rounds for time of:

7 Front Rack Split Squats (per leg)  (95/65#)

7 Push Press

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Tuesday, July 15

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Strength:

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

7 Minute Clock:

750M Row (650 for women), 25 Burpees,

Then as many powercleans as possible with remaining time (135/95)

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Monday, July 14

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EMOM x8 min:

10 Slamball, 5 Pull Ups

Then, 3 min to run 400M (remaining time is recovery)

EMOMx8 min:

10 Slamball, 8 Push Ups

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Friday, July 11, 2014

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20 minute partner AMRAP

100 m walking lunge (pacesetter)

20 double unders

15 weighted abmat sit-ups

10 supine ring row

5 ring dips

 

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Thursday, July 10th

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1 mile run tt
And
then
21-15-9-6-3
Hang cleans
Kb swings
T2b

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Wednesday, July 9th

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Drink More Water!

 

Snatch Skill Work
Find 1 rm power snatch

10 min amrap
10 slam balls
12 burpees

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Tuesday, July 8, 2014

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DRINK WATER!!!

Strength:  Backsquat

8@70, 6@75, 6@80

 

For time:

40 wb

200 m run/row

10 double unders

30 wb

200 m run/row

20 double ...

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