Month: January 2017
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WOD June 13, 2016 (Monday)
Read More: WOD June 13, 2016 (Monday)THE CROSSFIT TOTAL 1RM Back Squat 1RM Strict Press 1RM Deadlift *50 Minute Cap
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WOD June 10, 2016 (Friday)
Read More: WOD June 10, 2016 (Friday)WOD: LYNN 5RFT FOR MAX REPS *Body Weight Bench Press *Pull Ups **IF YOU RE-RACK THE BAR ON THE BENCH PRESS, THE SET IS DONE** **IF YOU COME OFF THE BAR ON THE PULL UPS, THE SET IS DONE** ***50 MINUTE CAP
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WOD June 9, 2016 (Thursday)
Read More: WOD June 9, 2016 (Thursday)STRENGTH: DEADLIFT 2X1 + 5LBS WOD: 4RFT *100M Farmers Carry KB/DB 35/53 *10 Hang Power Snatch 65/95 *10 Ring Rows (Feet Elevated on Box)
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WOD June 8, 2016 (Wednesday)
Read More: WOD June 8, 2016 (Wednesday)STRENGTH: STRICT PRESS 1, 1, 1 @ 95% OF 1RM OLY STRENGTH: *Every 2 Minutes For 6 Minutes -Total of 3 Lifts 1 Clean & Jerk (NOT POWER) *Start @ 80%. Add Weight each Lift WOD:AMRAP 12 Minutes 10 Knees to Elbow 10 GHD Sit Ups 10 KB Swings 35/53 *American 100M Run ***YOU CAN START IN ANY ORDER**
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WOD June 7, 2016 (Tuesday)
Read More: WOD June 7, 2016 (Tuesday)STRENGTH: BACKSQUAT 2X1+5LBS OLY STRENGTH: *Every 2 Minutes for 6 Minutes: 1 Snatch (NO POWER SNATCH) for a total of 3 Lifts. *Start @ 80%. Add Weight each Lift WOD: 7RFT 2 Muscle Ups 3 Power Cleans 95/155 20 Double Unders *14 MINUTE CAP
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WOD June 6, 2016 (Monday)
Read More: WOD June 6, 2016 (Monday)D-DAY 6th of June “Operation Overlord” WOD: “Leave No One Behind” Team Of 4 *WORK AS A TEAM. NO SOLO WORK! * Buddy Carry for 200M Per Athlete (2 Carry, 2 Buddy on Shoulders or Back). The Team Must Stay Together and complete 800M. *12 Rope Climbs (Partition as the Team sees Fit) *100 Total Burpee Lateral Jump-Over your Buddy…
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WOD June 3, 2016 (Friday)
Read More: WOD June 3, 2016 (Friday)STRENGTH: BACKSQUAT 2X2 +5LBS OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS *START @ 70%. ADD WEIGHT EACH LIFT WOD: DIANE 21-15-9 DEADLIFTS 155/225 HSPU
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WOD June 2, 2016 (Thursday)
Read More: WOD June 2, 2016 (Thursday)STRENGTH: BENCH PRESS 2X2 +5LBS TEAM WOD (TEAM OF 3) *100M PARTNER ASSISTED HANDSTAND WALK *SUB WHEEL BARREL WALK *90 AXEL BAR HANG CLEANS AXEL BAR LOAD: *2 15LB PLATES/25LB PLATES *1 WORKS, 1 HOLDS SQUAT @ PARALLEL, 1 REST. *YOU CAN ONLY WORK AS LONG AS THE PERSON HOLDS THE SQUAT. SWITCH AS NEEDED.…
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WOD June 1, 2016 (Wednesday)
Read More: WOD June 1, 2016 (Wednesday)STRENGTH: STRICT PRESS *EMOM 5 MINUTES 1 STRICT PRESS *START @ 75% OF1RM. ADD WEIGHT EACH SET OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS 1 CLEAN & JERK (NOT POWER) *START @ 75%. ADD WEIGHT EACH LIFT *NOT A CLUSTER AMPAP 12 MINUTES *10 D-BALL SLAMS *10 TOES TO BAR…
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WOD May 31, 2016 (Tuesday)
Read More: WOD May 31, 2016 (Tuesday)STRENGTH: DEADLIFT 2X2 +5LBS SKILL: ALT RUSSIAN KB ONE ARM SWING TRANSFER WOD: 5RFT 500M ROW 10 BOX JUMPS 24/30 10 ALTERNATING ONE ARM KB SWINGS 35/53 *RUSSIAN
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