WOD – 11-30-16

WARM-UP 400m run 1 min step ups 1 min box jump step downs 10 light 10 med 10 heavy kb swings 10 strict pullups/10 ring rows calf and shoulder mobility WOD 5 Rounds 400m run 30 kb swings 20 [...]

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WOD – 11-29-16

WARM-UP Amrap 8 :30 weighted plank 8 SA DB press 8 Box Step Ups STRENGTH Build to a 3rm Strict Press – then 3×3@90% – 30X1 WOD AMRAP 8 2,2,4,4,6,6 …..ETC Burpees Push press [...]

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WOD – 11-28-16

WARM-UP 3 Sets 150m row 7-10 Strict T2B 7-10 BB deadlifts STRENGTH Power Clean 1.1 x 5 – @80% (heavier than last week) – rest :10 bt lifts – rest 2:00 bt sets WORKOUT 5 Rounds [...]

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WOD – 11-27-16

WARM-UP Coaches Choice SWOLE SUNDAY 4 Sets 10 SA Hammer curls 10 Skull Crushers 1 min ring plank WOD 50 Burpee box jump overs for time rest 1:1 250m row sprint rest 1:1 25 bbjo rest 1:1 150m row [...]

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WOD – 11-26-16

ENDURANCE WARM-UP Coaches Choice ENDURANCE WOD 800m run 50 kb swings 50 Stepups 800m run 40 kb swings 40 stepups 800m run 30 kb swings 30 stepups CROSSFIT WARM-UP 1k partner row switch every 250m [...]

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WOD – 11-24-16

WARM-UP 800m run 10 front squats 10 push press 10 thrusters 15 ring rows 10 strict pull-ups shoulder/hip mobility WOD “DANIEL” 50 Pullups 400m run 21 Thrusters (95/65) 800M Run 21 [...]

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WOD – 11-22-16

  WARM-UP Amrap 8 :30 hollow rock :20 hs hold 50ft farmers carry using plates in each hand STRENGTH Build to a 5rm Strict Press – 30×1 TEMPO WOD 10 rounds 7 push press (105/75) 10 T2b

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WOD – 11-21-16

WARM-UP 3 Sets 150m row 7-10 Strict T2B 7-10 BB front squats STRENGTH 5 Sets Power clean 1.1. @ 75% of max CJ (heavier than last week) Rest :15 bt lifts and 1:45 bt sets WOD “THE [...]

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