Month: June 2023
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WOD August 13, 2019 (Tuesday)
Read More: WOD August 13, 2019 (Tuesday)Warm up: 16xEMOM 1 – 30 sec superman 2 – 30 sec L sit 3 – 6 devils press 4 – 30 sec hollow hold Weightlifting: Power Clean 10 Mins to establish daily max 2 Power Clean + 1 Jerk WOD: CrossFit Games Open 12.1 7-Minute AMRAP of: Burpees to a 6″ target
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WOD August 12, 2019 (Monday)
Read More: WOD August 12, 2019 (Monday)Warm-up: 3×10 Glute Ham Raise / GHR Weightlifting: Back Squat 12xEMOM 1 – 3 Back Squat: start at 70% add weight each round 2 – 5-7 ab roll out WOD: For Time 7, 5, 3 Rope Climbs 21, 15, 9 Thrusters 95/65
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WOD August 9, 2019 (Friday)
Read More: WOD August 9, 2019 (Friday)Weightlifting: Front Squat 5xE2MOM 5 x 5 @ 80% WOD: For Time 600M Run 50 WB 20/14 40 Alt DB Snatches 50/35 30 C2B 20 HSPU 100 DU/150 SU Rx+ 600M Run 50 WB 30/20 40 Alt DB Snatches 70/50 30 C2B 20 Strict HSPU 100 DU/150 SU
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WOD August 8, 2019 (Thursday)
Read More: WOD August 8, 2019 (Thursday)Warm up: 12 min EMOM 1 – 30 sec hollow hold 2 – L side plank 3 – R side plank Weightlifting: Snatch 6xE2MOM 1 Power Snatch + 1 Snatch @ 90%+ WOD: 12 Min AMRAP 20 L- DB Cluster 50/35 20 DB FR Lunge 20 R- DB Cluster 20 DB FR Lunge *USE ONLY…
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WOD August 7, 2019 (Wednesday)
Read More: WOD August 7, 2019 (Wednesday)Warm-up: 3×5 kettlebell windmills Weightlifting: Clean 6xE2MOM 1 Power Clean + 1 Clean @ 90%+ WOD: 15 Min AMRAP 3, 6, 9, 12, 15, … T2B Russian KBS 53/35 Goblet Squat RX+ 15 Min AMRAP 3, 6, 9, 12, 15, … GHD Sit Up Russian KBS 70/53 Goblet Squat
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WOD August 6, 2019 (Tuesday)
Read More: WOD August 6, 2019 (Tuesday)WOD: Jackie – For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups WOD:3 RFT 30, 27, 24 Power Clean 115/85 Burpee over bar Rx+ 3RFT 30, 27, 24 Power Clean 1135/95 Burpee over bar
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WOD August 5, 2019 (Monday)
Read More: WOD August 5, 2019 (Monday)Weightlifting: Back Squat 3xE3MOM 3 x 10 Back squat @ 70% 3 x 10 bent over row between sets *Super set the movements, complete both squats and row in each 3 min interval WOD: 21xEMOM – For Time 1 – 15/10 Cal row 2 – 6 Burpee over DB + 30 DU 3 – 6…
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31 Heros WOD August 3, 2019 (Saturday)
Read More: 31 Heros WOD August 3, 2019 (Saturday)Hey One World Family, 2019 marks the 8th anniversary of the tragedy from which 31Heroes was born and a community of supporters comes together… to heal, to support, to fund raise. The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. The 31Heroes WOD…
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WOD August 2, 2019 (Friday)
Read More: WOD August 2, 2019 (Friday)Weightlifting: Front Squat 6 x E2MOM 2 x 5 @ 80% 2 x 4 @ 85% 2 x 3 @ 90% WOD: 5xE5MOM – CAP 25 minutes 400M Run 15 T2B 10 OHS 135/95 RX+ 5xE5MOM – CAP 25 minutes 400M Run 15 GHD 10 OHS 155/105
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WOD August 1, 2019 (Thursday)
Read More: WOD August 1, 2019 (Thursday)Warm-up: 10 Min Warm Up 3 Rounds for Quality, scale for time 10 Hollow Flutter Kicks 8 Regnegade Rows 6 Ring Dips Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 85%+ WOD: 3 RFT 100 DU 20 At DB Snatch 50/35 30 Pull Ups…
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