WOD

Thursday November 17th 2011

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50 Jumping air squats

40 Overhead walking lunge steps (45/25)

30 Toes to bar

20 Wallball (20/14)

10 GHD’s or V-Ups

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Thursday, November 17

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50 Jumping air squats

40 Overhead walking lunge steps (45/25)

30 Toes to bar

20 Wallball (20/14)

10 GHD’s or V-Ups

via Trident CrossFit.

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Happy Birthday Chad!!!

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10-9-8-7-6-5-4-3-2-1

Pull-ups and Power Cleans (115/75) **

Every even number: perform 5 burpees

Every odd number: perform 5 box jumps (24”/20”)

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Wednesday, November 16

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Happy Birthday Coach Chad!!!!

” Chadexcellent”

10-9-8-7-6-5-4-3-2-1

Pull-ups and Power Cleans (115/75) **

Every even number: perform 5 burpees

Every odd number: perform 5 box jumps (24”/20”)

Example:

10 pullups, 10 cleans, 5 burpees

9 pullups, 9 cleans, 5 box jumps

*There will be a surprise twist for Chad to do

via (2) Trident CrossFit.

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Tuesday, November 15

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Wendler Shoulder Press

5@ 75%

3@ 85%

1+@ 95@

(<3 months 5×5’s)

then:

5 rounds for time

Row 300m

10 Push Press (135/95)

 

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Tuesday November 15, 2011

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Wendler Shoulder Press

5@ 75%

3@ 85%

1+@ 95%

(<3 months  5×5’s)

then:

Row 300m

10x Push Press (135/95)

Row 300m

10x Push Press

Row 300m

10x Push Press

Row 300m

10x Push Press

Row 300m

10x Push Press

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Monday Nov 14th, 2011

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‎3 min AMRAP

200m run

15 dumbbell pushups

30 double unders (3:1)

15 KB HP (70/53)

30 ab-mat situps

15 pistols or deck squats (total of 15, not per leg)

1 min rest

6 min AMRAP, same mvmts/reps

2 min rest

9 min AMRAP, same mvmts/reps

 

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Friday Nov 11th, 2011

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CHOOSE YOUR HERO WOD

 

For Beginners – Less than 3 Months choose from:

Mini Mike

3 rds of

400 m run

25 Sit-ups

25 Back Extensions

 

Baby Murphy

800M Run

50 Pull-Ups

100 Push-ups

150 Squat

800M Run

Jerry

1K Row

1Mile Run

1K Row

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Thursday Nov 10th, 2011

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Wendler Back Squat Week 3
5@ 75%
3@85%
+1@ 95% 1000M Row
50 Goblet Squats
30 KB Swings
For Time
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Wednesday Nov 9th, 2011

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Ascending Ladder AMRAP 15 min (2-1, 4-2, 6-3, 8-4)

Pull-ups (scale to ring row )

Power Snatch (Single DB Snatch for beginners, Squat Snatch for advance Athletes)

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Tuesday Nov 8th, 2011

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Wendler Bench Press Week 3

5@ 75%

3@85%

+1@ 95%

 

Tabata be Crazy

Ring Row

Burpee Broad Jumps (total distance)

Hallow Rocks  – Scale V-Ups then to Sit-Ups (to be done at the end of the rack by the wall ball area to keep center open for Burpee Broad Jumps)

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Monday Nov 7th, 2011

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AMRAPS Bliss

6 min AMRAP

5 x Deadlift (70% Max)

1 x 200m Run

1 min rest

 

6 min AMRAP

5 x HSPU Scaled  boxes push-ups  or push-ups (PU for less than 3 months)

10 (5 each leg) x Bulgarian Split Squat (25/10lb DBS)

 

1 Min Rest

 

6 min AMRAP

5 x Wall Ball

10 x Sit-Ups

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Monday, November 7

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6 min AMRAP

5 x Deadlift (70% Max)

1 x 200m Run

 

1 min rest

 

6 min AMRAP

5 x HSPU Scaled boxes push-ups or push-ups (PU for less than 3 months)

10 (5 each leg) x Bulgarian Split Squat (25/10lb DBS)

1 Min Rest

6 min AMRAP

5 x Wall Ball

10 x Sit-Ups

via (2) Trident CrossFit.

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Friday November 4

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5Rounds

200 M Waiter Walk (KB 53/35, or db)

10 x one arm KB/DB Snatch (5 each arm)

10 x DB OHS *same weight as snatch(5 each arm)

200 M row (or 200 M run)

 

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Thursday, November 3 2011

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50 Wall Ball

50 Box Jumps

50 Calorie Row / 500 m row

50 GHD Sit-ups/ v-ups/ abmat

50 Push Press(95/65)

50 Dead lift 135/95

5/3 Rope Climbs

less than 3 months 30 reps max- scale as necessary

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