Category Archives: Crossfit

WOD 4-17-2015

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Warm-up 3 Rounds NFT (not for time) 15 ring row 15 Hand release Push-ups 30 Hollow Rocks Weightlifting Back Squat (5×5 increase 5lb from previous session ) Push Press (1×5 Increase 5lbs from previous session) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 40 Thrusters 45/35 30 ring row Originally posted 2015-04-17 10:37:50.

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WOD 4-16-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 air squats 6 Ring Rows Metcon: 20-Minute AMRAP of Mary (AMRAP – Rounds and Reps) 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Keep track of your time Originally posted 2015-04-16 11:39:47.

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Death By hang clean and Jerk!!!

What is Death By Hang Clean and Jerk? Time for a little Hang clean and Jerk action! These “death by” workouts are brutal, but worth it! Death By Hang Clean and Jerk works like this…. Every minute on the minute you complete the following. minute 1=1 hang clean and jerk minute 2=2 hang clean and jerks minute 3=3 hang clean […]

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WOD 4-15-2015

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Warm-up Shuttle run (No Measure) shuttle run sprints Weightlifting Back Squat (5 x 5 ) add 5 lbs from previous session Push Press (1 x 5 ) add 5 lbs from previous session Metcon 21-18-15-12-9-6 (21 minutes) Push press (135/65) Pull-ups T2B (Toes to Bar) How to do T2B Originally posted 2015-04-15 09:29:27.

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WOD 4-14-2015

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Warm-up 30 air squats 50 jump rope singles 20 box jumps 50 jump rope singles stretch 1 minutes Metcon (Time)  *35 minute time cap Row 1000m or 100 sdhp’s Run 200m Row 800m or 80 sdhp’s Run 400m Row 600m or 60 sdhp’s Run 600m Row 400m or 40 sdhp’s Run 800m Row 200m or 20 sdhp’s Run 1000m What […]

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WOD 4-13-2015

Warm up Row 400m 10 push ups 20 air squats 30 bridges WOD: 21 min AMRAP reps:21-15-12-9x chin ups Back squat (135/65) **every 3 rounds perform 30 situps Originally posted 2015-04-13 16:19:57.

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WOD 4-10-2015

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Warm-up 5 minutes of Double Under Practice Double Under Practice (No Measure) Weightlifting EMOTM 5 reps Push Press (5X5 increase 5lbs from last session ) Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 10 Overhead Squats (115/65) 50 Double Unders (150 singles) EMOTM: (Every Minute On The Minute) AMRAP: As Many Reps (sometimes Rounds) as Possible Originally posted 2015-04-10 […]

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WOD 4-9-2015

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Warm-up 3 Rounds NFT (not for time) 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 Ring Rows Metcon (Time) *25 minute time cap “Wittman” 7 Rounds For Time 15 KB Swings (24/16) 15 Power Cleans (95/65) 15 Box Jumps (24″/20″) U.S. Army Sergeant Jeremiah Wittman, 26, was killed on February 13, 2010. Originally posted 2015-04-09 13:20:02.

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WOD 4-8-2015

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Warm-up (No Measure) *8 minute time cap 3 Rounds NFT (not for time) of: 15 Calorie Row 15 Hand release Push-ups (on down release your hand away) 30 Hollow Rocks: Lie down face up with your arms and legs both extended and about one foot off the floor. Then, much like a rocking chair, start moving back and forth while […]

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WOD 4-7-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time) of: 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (use a plate) 5 Strict Pull-Ups Metcon (Weight) *repeat 7 times (7 rounds) EMOTM 21minutes (set clock for 21 minutes and finish all rounds) Min 1: 5 Ground to Overhead (135/95) Shoulder Press or Push Press or Push Jerk (scale down […]

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