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Archive for the WOD Category

WOD – Wednesday – 07/23/14

WOD – Wednesday – 07/23/14

Shawn Ramirez sitting in first after day 1 in Cali!   A) EMOM 12 (Alt) – 2 snatch with pause at the knee 80ish% – 6-10 TTB B) AMRAP 12: – 25 wallballs 20/14 – 15 pull-ups – 200m Run        (RX+ do C2B. Reminder that chest […]

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WOD – Tuesday – 07/22/14

WOD – Tuesday – 07/22/14

A big shout out to the Masters Peeps that Kick off the CrossFit Games. They will be competing Tuesday through Thursday. Tune in to live streaming on Games.CrossFit.com or WatchESPN.com   A) EMOM 12 (Alt): 5 Deadlift 70% of max 25 Double unders (or 50 singles)   […]

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WOD – Monday – 07/21/14

WOD – Monday – 07/21/14

  A) Back Squat:                      3-2-1,     3-2-1 (% of 1rm as follows: 75-80-85,   80-85-90   B) 15-12-9 Power clean 135/95 Front rack reverse lunge 135/95 Burpee over bar

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WOD – Friday – 07/18/14

WOD – Friday – 07/18/14

  Games Open WOD 12.3 AMRAP 18: 15 Box jumps 24/20 12 Push Press 115/75 9 TTB

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WOD – Thursday – 07/17/14

WOD – Thursday – 07/17/14

  ENDURANCE DAY THURSDAY   2 Rounds For Time: (work/rest 1:1 ratio) ‘MAIN SITE’-ish 30 Pull ups 30 Push ups 30 Abmat Sit ups 30 KB Swings 53/35 30 Wall Balls (20/14) 30 Calorie Row *Rest amount of time it took to complete 1st round then repeat* […]

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WOD – Wednesday – 07/16/14

WOD – Wednesday – 07/16/14

Derek Bishop   A) Back Squat   6-5-4-3-2   – 20 Build to a heavy double, then reduce to 60% for 20 unbroken reps, or as many as possible < 20. (record weight on the double, and number of unbroken reps)   B) AMRAP 8: 5 Deadlifts 225/155 7 […]

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WOD – Tuesday – 07/15/14

WOD – Tuesday – 07/15/14

  A) 10 Minutes of Muscle-up and/or Handstand practice   B) 4 Rounds For Time: 400m run 16 KB Snatch 53/35 12 Pull-ups 8 HSPU 1 rope climb or 2 planks – may be performed at any time during the wod

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WOD – Monday – 07/14/14

WOD – Monday – 07/14/14

  A) EMOM 10:   1 Power clean + 2 front squats   (@ 80% of 1rm Power Clean)   B) 10-1   Wallball Power Clean 115/75 100m run after each odd round

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WOD – Friday – 07/11/14

WOD – Friday – 07/11/14

  MAX OUT FRIDAY A) CLEAN & JERK!!!!! Take 20 minutes to find max load       (Post Load)   B) AMRAP 8: 5 squat cleans @60% of max weight above 15 push-ups 30 Double Unders (scale to 75 singles) REMINDER, Gymnastics with Mayra will be […]

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WOD – Thursday – 07/09/14

WOD – Thursday – 07/09/14

Ryan Sunshine   ENDURANCE DAY THURSDAY.   Really wanted to make today a track day, but the weather will just not allow with 70% chance of rain. Next week you all are doomed… weather permitting  :)   A) AMRAP 5 Row for Calories (sorry)   B) AMRAP […]

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