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Archive for the WOD Category

WOD – Friday – 01/30/15

WOD – Friday – 01/30/15

  A) 2 Rounds NOT For Time: 20 Wallball 20-30 Double Unders (make the attempt) 10 Ring Rows   B) Benchmark-ish Friday. “FRAN meets GRACE meets DIANE”: 21 Thrusters 95/65 21 Pull-ups   21 Clean & Jerks 135/95   21 Deadlifts 225/155 21 HSPU

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WOD – Thursday – 01/29/15

WOD – Thursday – 01/29/15

  A) Bench Press 8 x 3 Start at 55% and add 5% each set. Finish at 90%. Post final load   B) EMOM 28: (7 sets) Min 1: 2 Turkish Gett ups Min 2: 150-200m Row Min 3: 6-8 Alt DB Snatch – heavy Min 4: […]

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WOD – Wednesday – 01/28/15

WOD – Wednesday – 01/28/15

  2 Rounds NOT For Time: 50m High knees / 50m Butt kicks 3 Wall Climbs or 6 WTF’s 15 Wallballs   B) 3 Rounds For Time: 5 Snatch 95/65* (power or full) 10 Pull-ups* 20 Double Unders Rest4 minutes   C) For Time: 15-12-9 reps of: […]

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WOD – Tuesday – 01/27/15

WOD – Tuesday – 01/27/15

  A) 2 Rounds NOT for Time - Any Order 10 Ring Rows – tight plank – no bend in legs. 20 Mountain Climbers – get foot by hand 20 Jumping Squats   B) Back Squat - Same as last Tuesday. 3 @ 70% 3 @ 80% 2 @ […]

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WOD – Monday – 01/26/15

WOD – Monday – 01/26/15

  Congrats To Derek, Vince, Danielle & Monique for making the Orlando Outlaws Team this weekend in the SAGL. Way to kill it. Here’s Monique Williams with a 52″ Box Jump at the combine.   A) 3 Rounds NOT For Time: – Any Order – 10 Min Cap […]

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WOD – Friday – 01/23/15

WOD – Friday – 01/23/15

  Benchmark Friday….   A) Every 90 seconds x 8 sets perform the following complex: 1 Snatch Pull + Snatch. Start at 60% and Increase weight   B) Isabelle – 30 Snatch for Time. 135/95. (Full or Power is fine)   C) 1,500m Cool down Row  

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WOD – Thursday – 01/22/15

WOD – Thursday – 01/22/15

  A) Hip & Hamstring stretch by coach   B) Death by 10 Meters Min 1: Run 10m Min 2: Run 20m Min 3: Run 30m Min 4: Run 40m Continue pattern as long as possible. 10m shuttle sprints   C) 21-15-9 KB Swings 70/53 (overhead) Burpee Box Jump Overs […]

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WOD – Wednesday – 01/21/15

WOD – Wednesday – 01/21/15

  A) EMOM 9: Min 1: 20m Bear Crawl Min 2: 7 burpees + 7 Box Jumps Min 3: 20 Russian Twists 20/14   B) Bench Press:4 x 4. Increasing. Post heaviest set of 4. (Take 2-3 warm-up sets first)   C) AMRAP 15: ‘Shoulder Smoker’ 5 […]

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WOD – Tuesday – 01/20/15

WOD – Tuesday – 01/20/15

  Lauren Fisher holds an L-Sit after her swim, at Wodapalooza.   A) 2 Rounds NOT for Time – Any Order 1 Rope Climb 10 GHD’s or 10 Hollow Rocks 10 DB Hang Squat Clean Thrusters – chose weight   B) Back Squat 3 @ 70% 3 […]

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WOD – Monday – 01/19/15

WOD – Monday – 01/19/15

  Awesome performances this weekend at the biggest CrossFit competition in the world outside of  The CrossFit Games! A) EMOM 9: Min 1: 8-10 TTB Min 2: 30 seconds of Double Unders – OR 40 Dubs. Whichever comes first Min 3: 8-10 Ring Rows 21×1* *2 1×1 […]

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