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Friday, 11 August 2017 00:00

08.11.17

WOD


2 Rounds:

 

AMRAP 4

8 Wall Balls 20/14

8 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

*rest 1 minute*

AMRAP 4

8 Calorie Row

8 Burpees over the Rower

*rest 1 minute*

AMRAP 4

8 Handstand Push Ups

8 Front Rack Lunges 115/75 (RX+ 135/95)

*rest 3*

Tuesday, 11 July 2017 00:00

07.11.17

Strength

Front Squat

2x5 @ 70%

2x5 @ 75%

of 2 rep max

WOD

EMOM 8

3 Box Jumps 24"/20"

AMRAP Manmakers in time remaining (35/20)

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

Friday, 30 December 2016 00:00

12.30.16

CROSSFIT OPEN WOD 16.4


AMRAP 13

55 Deadlift 225/155

55 Wall Balls 20/14

55 Calorie Row

55 Hand Stand Push Ups

 

Thursday, 15 December 2016 00:00

12.15.16

Strength

EMOM 10

Min 1-3: Segment Power Snatch (2 sec pause at knee)

Min 4-6: Segment Power Snatch + Power Snatch

Min 7-10: Power Snatch

*can all be progressive

 

WOD

3 Rounds For Time:

15 Calorie Row

12 Burpee Box Jump

9 Power Snatch 95/65

 

After Party

Mobility - Get ready for Fran

Monday, 05 December 2016 00:00

12.05.16

Strength

Power Snatch

EMOM 3: 2 @ 80%

EMOM 3: 3 @ 75%

EMOM 3: 4 @ 70%

 

WOD

3 Rounds For Time:

27 Calorie Row

21 Wall Balls 20/14

15 Burpees

9 Power Snatch 95/65

 

After Party

EMOM 5

20 Sit Ups

Friday, 04 November 2016 00:00

11.04.16

WOD


CrossFit Games Open 15.5

For Time:

27-21-15-9

Calorie Row

Thruster 95/65

Friday, 30 September 2016 00:00

09.30.16

WOD

CrossFit Open WOD 14.4

AMRAP 14

60 Calorie Row

50 Toes to Bar

40 Wall Balls 20/14

30 Cleans 135/95

20 Muscle Ups

Tuesday, 09 August 2016 00:00

08.09.16

Death By Strict Pull Ups

No weight. No limit. You can use the same modification or try harder. If you fail early, take a minute off and start over for more volume

 

WOD

5 Rounds For Time:

3 Wall Walks

9 Toes To Bar

15 Calorie Row

 

After Party

EMOM 5

20 Sit Ups

Tuesday, 21 May 2013 00:00

Pistols and Handstand Push Up Practice

Skill:

Pistols and Handstand Push Ups

WOD:

10 Minutes AMRAP

10 Calorie Row

10 Burpees

WOD Calendar

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