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WODs

  • 04/02/2013 WOD

    By admin | In WOD | on April 2, 2013

    Tuesday 04/02/2013 Gymnastics: 5 x ME Ring Dips Subs: Feet on Plyo-box or 2 10 second static holds Dip every 2 minutes WOD: Three Rounds of 10 KB snatch, 55/35, alternating 20 air squats Run 800m Three Rounds of 10 KB snatch 55/35 alternating 20 air squats The run is to be completed after you […]

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  • 04/01/2013 WOD

    By admin | In WOD | on April 1, 2013

    Monday 04/01/2013 Gymnastics: 5 x ME Strict Chin Ups *ME = Max Effort Pull up every 2 minutes Use bands as needed Strength: 7 Snatch Complex @70% 1RM One complex = Snatch High Pull (collar bone high) + Power Snatch + OHS Perform in this order: High Pull-return to ground-Power Snatch-OHS Lift every 2 minutes […]

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  • 03/29/2013 WOD

    By admin | In WOD | on March 29, 2013

    Friday 03/29/2013 WOD: CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 Toes-to-bar 135/95 pound Clean and jerk, 12 reps […]

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  • 03/28/2013 WOD

    By admin | In WOD | on March 28, 2013

    Thursday 03/28/2013 Skill work: Toes 2 Bar {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/bcfTyeGDn7s” frameborder=”0″ allowfullscreen></iframe>{/source} {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/IJZpz5C1dAA” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: 10 Inch Worms 20 KB Swing 55/35 30 Jumping Squats 40 V Ups DEMO 50 Double Unders 40 Sit Ups 30 Broad Jumps (4ft..width of a mat) 20 KB Swing 55/35 10 Inch Worms  

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  • 03/27/2013 WOD

    By admin | In WOD | on March 27, 2013

    Wednesday 03/27/2013 Gymnastics: 5 x Max Effort Ring Dips, Subs can be used by elevating the feet on a box or do 2 sets of 5-10 second static holds per round on the rings Dip every 2 minutes Strength: Take 15 minutes to establish a 1RM Back Squat WOD: (12 minute cap) Three Rounds for […]

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