WOD

Tuesday Aug 6th 2011

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Wendler Shoulder Press

5@75%, 3@85%, 1+95%

4 Rounds: for time:

1 min to get each 10 reps of first exercise, once completed use remainder of minute to get as many reps of subsequent exercise:

10 Plyo-Push Ups Crossovers –Side to Side slamball

10 HPC (40#/25# DB’s)—Burpees

10 Toe 2 Bar—Dead Hang Pull Ups

1 min. rest

 

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Holiday hours

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Labor Day hours are 9:00 and 10:00 a.m.
Only 2 classes.
WOD: Filthy Fifty.
Enjoy your Labor Day!

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Friday, September 2

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Deadlift 3@70%, 3@80%, 3+@90%

10 Min Clock:

Max effort ascending ladder by 2: (2, 4, 6, 8,….etc.)

95#/65# SDHP, 95#/65# Push Press, Box Jumps (24/20)

via Trident CrossFit (4).

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Thursday, September 1

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Bench Press 3@70%, 3@80%, 3+@90%

21-15-9

Ring Dips

Heavy Slamball (25/15)

GHD Situps or Weighted V-Ups ( one 20 lb db)

via Trident CrossFit.

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Wednesday, August 31

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Front Squat: 5 x 2 (find 2RM)

3-5 intervals of: 20 weighted jump squats (DB on shoulders or in goblet squat position – 25/15#), 200 M Sprint, 1 Min Rest

 

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Tuesday Aug 30th 2011

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For Time: 1 Round of Cindy, 3 Barbell Floor To Overhead (135#/85#),
1 Round of Cindy, 6 Floor To Overhead,
1 Round of Cindy, 9 Fl to OH,
1 Round of Cindy, 12 Fl to OH,
1 Round Cindy, 15 Fl to OH
*athletes choice of snatch, clean & jerk, or clean & push press

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Monday, August 29

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4 Intervals of: 400 M Run, 25 KB Swings (53/35#), 15 KTE

90 second rest between each round

Record time for all 4 rounds

via Trident CrossFit (4).

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Thursday. August 25

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Wendler Shoulder Press: 3@ 70%, 3@80%, 3+@90%

4 Min Clock: 500 M Row Buy-in, then max reps of Push Press (115#/85#), 2 Min Rest

4 Min Clock: 25 Burpee Buy-In, then max reps of Push Press, 2 Min Rest

4 min Clock: 50 Box Jump Buy-In (20”), then max reps of Push Press

via Trident CrossFit.

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Wednesday , August 24

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12 min to find 1 RM Powerclean

5 Rounds of: 3 Power cleans (165#/105#)

6 L-Pull Ups Or C2B Pull Ups

9 Heavy KB Swings (70#/53#)

via Trident CrossFit.

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Tuesday, August 23

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Wendler Back Squat: 3@ 70%, 3@ 80%, 3@90%

For Time: 10 Front Squats (95#, 65#), 5 Ring Push Ups, 10 Front Squats, 10 Ring Push Ups, 10 Front Squats, 15 Ring Push Ups, 10 Front Squats, 20 Ring Push Ups, 10 Front Squats, 15 Ring Push Ups, 10 Front Squats, 10 Ring Push Ups, 10 Front Squats, 5 Ring Push Ups

(No scaling up on weight, Move Faster!!!)

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Monday 22nd August 2011

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“Nicole”

20 Min AMRAP

Max Rep Pull Ups

400 M Run

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Friday, 19 August 2011

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8 min AMRAP
6 Pull ups
12 Air Squat
2 min rest
8 min AMRAP
250m Row
16 Weighted Step-backs (8 ea leg) w/ DB (35/25)

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Thursday, 18 August 2011

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Wendler Bench Press: 5-5-5 @ 65, 75, 85% of 1RM
18 min AMRAP
10 Bench Press (135/95)
12 GHD (or 24 Abmat)
100m Farmers Carry (53/35)

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Wednesday, 17 August 2011

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Barbell Snatch technique training or establish a 1RM load (~10 min)
12 min AMRAP
16 DB Snatches – 8 ea arm (45/25)
30 Double unders

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FGB6

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Fight Gone Bad 6

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