Category: WOD
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WOD May 20, 2019 (Monday)
Read More: WOD May 20, 2019 (Monday)Warm-up: Every :30 for 2 Min :00-:30 – Beat Swings :30-:60 – Hollow Hold :60-:90 – Arch Hold :90-1:20 – Rest Weightlifting: Back Squat 5xE2MOM 5 Back Squats @ 70%+ WOD: 4 RFT 15 Cal row 10 Pull ups 10 Push Ups
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WOD May 17, 2019 (Friday)
Read More: WOD May 17, 2019 (Friday)Weightlifting: Split Jerk (1RM) 6 x E2MOM Work up to new 1RM! WOD: Your choice A or B A: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips B: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#
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WOD May 16, 2019 (Thursday)
Read More: WOD May 16, 2019 (Thursday)Skill Work: Max set pull ups Weightlifting: Deadlift 5 x E2MOM 5 @ 70%+ WOD: 15 Min AMRAP 15 Power Snatches 65/95 15 OHS 15 BFB Rx+ 15 Min AMRAP 15 Power Snatches 95/135 15 OHS 15 BFB
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WOD May 15, 2019 (Wednesday)
Read More: WOD May 15, 2019 (Wednesday)Weightlifting: Front Squat (1RM) 6 x E2MOM Work up to a new 1RM! WOD: 12 Min AMRAP 18/20 Cal Row 100M Farmers Carry Mixed Weights 50 DU
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WOD May 14, 2019 (Tuesday)
Read More: WOD May 14, 2019 (Tuesday)Skill Work: Max set HSPU *cannot rest at the bottom of the HSPU Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: 3 RFT -CAP 15 Minutes 400M Run 20 Pull Ups 20 Thrusters 65/95 Rx+ 3 RFT -CAP 15 Minutes 400M Run 20…
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WOD May 13, 2019 (Monday)
Read More: WOD May 13, 2019 (Monday)Weightlifting: Clean (1RM) 6 x E2MOM Work up to a new 1 RM Snatch WOD: As a Team of 2 – Don’t Drop the Baby 100 WB 14/20 100 Cal Row 100 Push Ups 100 Sit Ups w/ WB 100 Box Jumps *Partner must hold ball while other partner is not working with WB *5…
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WOD May 10, 2019 (Friday)
Read More: WOD May 10, 2019 (Friday)Weightlifting: Back Squat (1 RM) 6 x E2MOM Back Squat Work up to new 1RM! WOD: Helen (For Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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WOD May 9, 2019 (Thursday)
Read More: WOD May 9, 2019 (Thursday)Skill Work: 5xEMOM 4 Strict HSPU and 3 Kipping HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean @ 80-85% WOD: For Time 7 RFT 7 Thrusters 65/95 7 Lat Burpees 7 Strict HSPU…
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WOD May 8, 2019 (Wednesday)
Read More: WOD May 8, 2019 (Wednesday)Weightlifting: Deadlift (1 RM) 6 x E2MOM Work up to new 1 RM WOD: For Reps 10 Min: :40 on :20 off DBx2 DL 35/50 DBx2 Hang Clean DBx2 Front Squat DBx2 S2OH *Score = Reps
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WOD May 7, 2019 (Tuesday)
Read More: WOD May 7, 2019 (Tuesday)Skill Work: Strict Pull Ups 5xEMOM 5-7 Strict Pull Ups *Add weight as needed Weightlifting: Jerk 6 x E2MOM 2 Push Jerk + 2 Split Jerk 2+2 @ 75% 2+2 @ 80% 2+2 @ 80% 2+2 @ 85% 2+2 @ 85% 2+2 @ 85% WOD: 3 Minute AMRAP 10 T2B 30 DU Rest 1 Minute…
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Hype Hitters – Tue, May 19
Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters Metcon (4 Rounds for weight) Metcon (Time)
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CrossFit – Tue, May 19
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) Every 2min x 6 3 Squat Snatches build to 3RM…
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CrossFit – Mon, May 18
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Push Press x 3 reps SA DB Row x 10ea Conditioning…