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Archive for the WOD Category

WOD – Wednesday – 07/30/14

WOD – Wednesday – 07/30/14

  A) EMOM 24 – Alternating (6 total sets) Row 30 seconds @ 70% 5 Deadlifts @ 60-70% of 1RM 25 Double Unders (Or as many attempts as you can squeeze into 30-40 seconds) Max Rep HSPU in 30 seconds (scale to a box or DB press) […]

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WOD – Tuesday – 07/29/14

WOD – Tuesday – 07/29/14

Camille, Annie & Julie. The perfect trio. Well done ladies!   A) Pull-up Clinic. (10 Minute time Limit)    Your coach will go over Kipping & butterfly pull-up technique and allow practice time. B) On a continuous clock: “2007-ish” 1,600m Run, then 5 Rounds For Time of: […]

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WOD – Monday – 07/28/14

WOD – Monday – 07/28/14

  Rich Froning clinches the title of The Fittest Man on Earth for the 4th straight year. A true champ. Well deserved.   A) EOMOM 16: (Every Other Minute On the Minute…..8 sets total) Adv: 1 Squat Clean starting at 75% and build. Finish near 100% Beg-Int: […]

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WOD – Monday – 07/28/14

WOD – Monday – 07/28/14

Rich Froning clinches the title of The Fittest Man on Earth for the 4th straight year in a row. A true champ. Well deserved.   A) EOMOM 16: (Every Other Minute On the Minute…..8 sets total) Adv: 1 Squat Clean starting at 75% and build. Finish near […]

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WOD – Friday – 07/25/14

WOD – Friday – 07/25/14

  A) Push Press:Build to a heavy triple B) For Time: 15 Clean & Jerk* 135/95 15 TTB 3 Wall Walks (scale to 6 wtf) 12 Clean & Jerk 135/95 12 TTB 3 Wall Walks 9 Clean & Jerk 135/95 9 TTB 3 Wall Walks *Clean & […]

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WOD – Thursday – 07/24/14

WOD – Thursday – 07/24/14

Good luck to Noah Ohlsen as he represents the SE at The CrossFit Games!   A) 400m Run every 4 minutes x 3 Rounds    record average time. Tip: Use seconds to do math. (1:27 = 87 seconds. Add seconds and divide by 3)        […]

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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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