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Archive for the WOD Category

WOD – Saturday – 01/17/15

WOD – Saturday – 01/17/15

  Coach Mickey says get your butt out here!! 4 Rounds For Time: (28 min time cap) 400m Run 18 Box Jumps 24/20 15 KB Swings 53/35 12 Thrusters 95/65 9 Pull-ups If you cap out, score rounds plus reps. Score the 400m run as 1 rep.

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WOD – Friday – 01/16/15

WOD – Friday – 01/16/15

  Sam Briggs is one of the many Games Athletes you’ll see this weekend at WODAPALOOZA MIAMI   A) 2 Rounds NOT For Time: 100m Run 10 Burpees 15 KB Swings 20 Wallballs B) CHIEF: Max rounds in 3 minutes of: 3 Power Cleans 135/95  6 Push-ups 9 Squats […]

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WOD – Thursday – 01/15/15

WOD – Thursday – 01/15/15

  Andrea Ager is one of the many athletes you’ll see this weekend at Wodapalooza Miami   A) Coaches Choice Warm-up   B) Bench Press: Find 1 RM  Use a spotter.   C) 4 Rounds For Time (16 Minute Time Cap) 15 burpees over plate (jump to other side) […]

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WOD – Wednesday – 01/14/15

WOD – Wednesday – 01/14/15

  Click the following link for more info on the HUGE upcoming CrossFit competition this weekend at Miami in beautiful Bayfront Park. Almost all of your coaches will be competing so come out and show your support!!  http://wodapaloozamiami.com     A) 2 Rounds NOT For Time: 20m Bear […]

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WOD – Tuesday – 01/13/15

WOD – Tuesday – 01/13/15

  A) EMOM 12: Min 1: 10 V-ups Min 2: 1-2 Rope climbs, or 2-3 planks Min 3: 5-8 HSPU Min 4: 4 Man makers  45/25-ish (stagger starting points with class as to not bottleneck on ropes)   B) AMRAP 7: 5 Hang Snatch 95/65* 25 Double […]

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WOD – Monday – 01/12/15

WOD – Monday – 01/12/15

  The Open is coming… http://games.crossfit.com/article/2015-reebok-crossfit-games-season-schedule   A) 3 sets for reps. 30 seconds on, 30 seconds rest pullups* situps pushups squats* keep track of reps. Post score as one total score. *RX+ Do C2B Pull-ups and Pistols   B) Cluster (Squat Clean Thruster) 10 minutes to build […]

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WOD – Friday – 01/09/15

WOD – Friday – 01/09/15

  A) 3 Rounds NOT For Time 8 Strict muscle snatch* 45/35 8 OHS 45/35 100m Sled Push or Pull…choose weight 10-15 Push-ups Rest as needed   B) 4 Rounds For Time: 10 Power Snatch 95/65  (RX+ do 135/95) 30 Double Unders (scale to 60 singles) 200m […]

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WOD – Thursday – 01/08/15

WOD – Thursday – 01/08/15

  Benchmark Thursday….KELLY  5 Rounds For Time: 400m Run 30 Box Jumps 24/20 30 Wallball 20/14

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WOD – Wednesday – 01/07/15

WOD – Wednesday – 01/07/15

  A) EMOM 12 MIN 1: 6 Deadlifts 225/155 MIN 2: 30 Sec of Double Unders MIN 3: 3 Wall Climbs MIN 4: 15 Goblet Squats 53/35   B) Back Squats5-5-3-3-2-2.  Start at 60% and add 5% each set (finish at 85%) Try to finish at least […]

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WOD – Tuesday – 01/06/15

WOD – Tuesday – 01/06/15

  A) 3 Rounds NOT For Time:  30 Seconds of Hollow Rocks 1-2 Rope Climbs 5-10 Hand Stand Push Ups   B) Shoulder Press: 12 Minutes to Build to a Heavy Single   C) 2 Rounds For Time:  800m Run 25 Push Jerks 135/95* 25 TTB *RX+ do […]

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