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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*

Friday, 14 July 2017 00:00

07.14.17

WOD (You are doing ONE of the WODs. Not both.)


20 Rounds For Time:

3 Burpees

3 Chest to Bar Pull Ups

1 Squat Snatch 115/75 (RX+ 135/95)

 

-OR-

 

20 Rounds For Time:

3 Burpees

2 Bar Muscle Ups

1 Squat Snatch 115/75 (RX+ 135/95)

Monday, 26 June 2017 00:00

06.26.17

Strength

EMOM 7

Squat Clean + Split Jerk

EMOM 3

Clean and Jerk @ -20%

WOD

4 Rounds

200 m Run

6 Clean and Jerks 135/95

8 Chest to Bar Pull Ups

 

After Party

EMOM 5 

20 Sit Ups

Friday, 16 June 2017 00:00

06.16.17

WOD

20 Rounds For Time

5 Box Jumps 24"/20"

3 Front Squats 135/95

2 Chest to Bar Pull Ups (RX+ 1 Muscle Up)

Wednesday, 07 June 2017 00:00

06.07.17

Strength

EMOM 10

Min 1-3: High Hang Squat Clean + Hang Squat Clean

Min 4-6: Hang Squat Clean + Squat Clean

Min 7-10: Squat Clean

*Progressive. Remember this is the BEGINNING of the cycle. Work on consistency.

 

WOD

AMRAP 10

200 m Run

8 Hang Squat Clean 95/65

6 Chest to Bar Pull Ups (RX+ 2 MU)

 

After Party

3 x ME Front Rack Hold

Friday, 07 April 2017 00:00

04.07.17

Strength

Back Squat 

1x5 @ 90% of 5 RM

WOD

EMOM 18

Min 1-6

Odds: 10 Thrusters 95/65 (RX+115/75)

Evens: MAX Chest to Bar Pull Ups (RX+ = Muscle Ups)

Min 7-12

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: MAX Toes to Bar

Min 13-18

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: Max Double Unders

Tuesday, 04 April 2017 00:00

04.04.17

Strength

Strict Press

5x5 @ ~65% of true 1 RM

*Each rep should be stop at the shoulders each time before the press. 

 

WOD

AMRAP 8

2,4,6,8,10...

Burpee Box Overs 24"/20"

Chest to Bar Pull Ups

 

After Party

5x10 Back Extensions

 

Wednesday, 08 March 2017 00:00

03.07.17

Strength

Build to a heavy Push Press

 

WOD

AMRAP 8

3, 6, 9, 12...

Push Jerk 115/75 (RX+ 135/95)

Bar Facing Burpees

Chest to Bar Pull Ups

 

After Party

Pistol Progression

or 4x10

Friday, 17 February 2017 00:00

02.17.17

AMRAP 18

15 Deadlift 135/95

12 Chest to Bar Pull Ups

9 Handstand Push Ups

6 Front Rack Lunges

3 Squat Clean Thruster 

Monday, 23 January 2017 00:00

01.23.17

Strength

Choose one:

Power Snatch or Squat Snatch

Every :30 x 8 @ 70-80%

*Add 5 lbs from last time if you can.

 

CrossFit Open WOD 15.2

0:00 - 3:00

2 Rounds

10 Overhead Squats 95/65

10 C2B Pull Ups

3:00 - 6:00

2 Rounds

12 OHS

12 C2B Pull Ups

6:00 - 9:00

2 Rounds

14 OHS

14 C2B

...WOD details in class

After Party

EMOM 5

20 Sit Ups

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