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WOD – Tuesday – 05/20/14

WOD – Tuesday – 05/20/14

A) Shoulder Press  - Find  1 RM B) 3 Rounds for Reps: 60 sec on, 30 sec off.  - row for calories  - box jump overs 24/20  - knees to elbows  - push press 96/65       1 Minute Rest   1 Minute on, 30 seconds […]

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WOD – Monday – 05/19/14

WOD – Monday – 05/19/14

A) 3 x 400m run every 4 minutes  (treat the first 2 as warm ups and record the final round. Sretch during rest) B) BACK SQUAT 3X6 @ 80% 60-90 SECONDS REST BTWN ROUNDS C) 3 Rounds For Time: 10 tuck jump burpees 15 wallballs 20/14 20 […]

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WOD – Friday – 05/16/14

WOD – Friday – 05/16/14

A) Power Clean – Build to 1 RM B) For Time: 400m Run, then 4 Rounds of: 7 HSPU 7 Thrusters 135/95 7 Burpees 7 Power Cleans 135/95 7 Box Jumps 30/24 Cash Out with 400m Run

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CrossFit Teens 5/15/14

CrossFit Teens 5/15/14

Warm it   up! 400m partner medball toss 20 mountain climbers 10 alternating lunges 5 Jumping jacks 5 Y-Jacks 5 X- Jacks Inch Worm across lifting side   of gym High knees across lifting side of gym side shuffle across lifting   side of gym burpee broad […]

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WOD – Thursday – 05/15/14

WOD – Thursday – 05/15/14

A) Bench Press Find 10 Rep-max. Then, reduce by 10% and do 10 more reps   B) ‘Annie’ 50-40-30-20-10 Double Unders (scale 2:1) Abmat Situps  

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WOD – Wednesday – 05/14/14

WOD – Wednesday – 05/14/14

A) EMOM 12 Alternating 5 Deadlift @ 1.5 x BW 10 TTB Rest as needed B) EMOM 12 Alternating 7 Push Jerks 135/95 7 Front Squats 135/95 Rest as needed C) 3 Rounds For Time: 18 Burpees 10 Pullups

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CrossFit Teens 5/14/14

CrossFit Teens 5/14/14

Warm it   up! 400m partner medball toss 20 mountain climbers 10 alternating lunges 5 Jumping jacks 5 Y-Jacks 5 X- Jacks Inch Worm across lifting side   of gym High knees across lifting side of gym side shuffle across lifting   side of gym burpee broad […]

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CrossFit Teens 5/13/14

CrossFit Teens 5/13/14

Warm it   up! 400m partner medball toss 20 mountain climbers 10 alternating lunges 5 Jumping jacks 5 Y-Jacks 5 X- Jacks Inch Worm across lifting side   of gym High knees across lifting side of gym side shuffle across lifting   side of gym burpee broad […]

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WOD – Tuesday – 05/13/14

WOD – Tuesday – 05/13/14

A) AMRAP 5:  - 10 Power cleans 135/95  - 10 box jumps 24/20    REST 5 B) AMRAP 5  - 10 Russian Kettlebell Swings 70/53  - 10 pushups    REST 5 2 Rounds For Time:  - 400m Run  - 16 Alt Dumbell snatch 45/25

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WOD – Monday – 05/12/14

WOD – Monday – 05/12/14

A1) Back Squats: 3 x 5 @ 80% of 1 rep-max. rest 60 seconds between each of the 3 sets A2) 3 sets of max rep strict pull-ups or elevated ring rows. rest 60 seconds between sets B) For Time: 50 wallballs 20/14 (buy in), then 3 […]

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Today’s WOD

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