Month: November 2016
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WOD December 9, 2015 (Wednesday)
Read More: WOD December 9, 2015 (Wednesday)EMOM – 5 MinutesPower Cleans @ 65%*Complete 3 power cleans every minute Stiff Leg Deadlift 3 x 8 @ 60% of 1rm deadlift Complete 21-15-9 reps for timePower Cleans (155/105)Box Jump (24/20)***12 Minute Cap***
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WOD December 8, 2015 (Tuesday)
Read More: WOD December 8, 2015 (Tuesday)Full Snatch1 x 1 @ 85% Power Snatch1 x 5 @ 50% (touch-n-go)1 x 10 @ 50% (touch-n-go)1 x 15 @ 50% (touch-n-go) EMOM – 4 MinutesBack Squats @ 70% *Complete 3 squats every minuteAMRAP – 5 MinutesMinute 1 – Max Pull UpsMinute 2 – Max ThrustersMinute 3 – Max Power SnatchMinute 4 – Max…
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WOD December 7, 2015 (Monday)
Read More: WOD December 7, 2015 (Monday)EMOM – 10 MinutesClean & Jerk @ 85%*Complete 1 clean & jerk every “2 minutes” EMOM – 5 MinutesFront Squats @ 80%*Complete 2 squats every minute Complete 30-20-10 reps for time:Wall Balls (20/14)SDLHP (115/85)Calorie Row***12 Min Cap***
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FSTR Partner Throwdown 2015
Read More: FSTR Partner Throwdown 2015FSTR Partner Throwdown 2015 Any One Worlder interested in a partner throwdown? Crossfit Tracy is hosting the FSTR Partner Throwdown Saturday, December 5, 2015. FSTR Partner Throwdown Details: Are you FSTR? Are you FAST, STRONG, TOUGH, and RESILIENT? Get together with a partner (male/male or female/female) to compete in CrossFit Tracy’s partner competition, Scaled or…
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WOD December 4, 2015 (Friday)
Read More: WOD December 4, 2015 (Friday)400m Run x 4800m Run x 2200m Run x 8Rest as needed, record the time for each individual mile
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WOD December 3, 2015 (Thursday)
Read More: WOD December 3, 2015 (Thursday)Minute 1 – Max Handstand WalkMinute 2 – 2 Rope ClimbsMinute 3 – Max Pistol Squats3 x 8 Bench Press @ challenge
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WOD December 2, 2015 (Wednesday)
Read More: WOD December 2, 2015 (Wednesday)Team of 2, AMRAP 30 Min50 Calorie Row50 Front Squats (135/95)50 Hang Power Snatch800m Plate Carry
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WOD December 1, 2015 (Tuesday)
Read More: WOD December 1, 2015 (Tuesday)Complete 21-15-9 of:Deadlifts (315/225)American Swings (70/53)Clapping Push Ups
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WOD November 30, 2015 (Monday)
Read More: WOD November 30, 2015 (Monday)Complete 4 rounds for time:15 Hang Power Cleans15 Burpee Box Overs15 Toes To Bar (155/105)
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Eskrima November 28, 2015
Read More: Eskrima November 28, 2015One World Self Defense Escrima Class Update Ansel’s back teacking Escrima! What is Escrima? This is Cabales Serrada Escrima, one of the first styles openly taught in the US. Most styles that use serrada (from cerrado: close) technique can trace their lineage directly from the Cabales school. It is a “root” system so there is…
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