Protected: Saturday 7.23.16 WOD NOTES
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Friday 7.22.16 WOD
Max Effort Lower WOD “Fat Amy” For Time: 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (L+R=2) 10 Burpees 20 Kettlebell Swings (70,55) 10 Burpees 10m Bear Crawl 10 Burpees 20 Kettlebell Swings 10 Burpees 30 Lunges 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats **Extra Credit: wear a weight vest […]
Protected: Friday 7.22.16 WOD NOTES
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Protected: Thursday 7.21.16 WOD NOTES
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Thursday 7.21.16 WOD
Dynamic Effort Upper Congrats to CFML Athlete Kevin Paoletti, 60+ pounds down since starting CrossFit! WOD “Another notch in the belt” 50 Cal Row, 25 DB Bench Press (75,55,60,35) 40 Cal Row, 20 DB Bench Press 30 Cal Row, 15 DB Bench Press 20 Ca Row, 10 DB Bench Press 10 Cal Row, 5 DB […]
Wednesday 7.20.16 WOD
Happy 16th Birthday Maya! WOD “Maya” Happy 16th Birthday, enjoy these 2 WODs with 16 reps each 6-4-6 15′ Rope Climbs 3/4 BW Squat Cleans –5min Rest– 3 Rounds 10 Thrusters (95,65) 6 Bounds over 6 consecutive PVCs (24,20) **Score your total time, including rest $ Out 30 Barbell Ab Roll Outs
Protected: Wednesday 7.20.16 WOD NOTES
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Tuesday 7.19.16 WOD
Dynamic Effort Lower WOD “Smoke ’em if you got ’em” 2min EMOM for 10 Rounds 3 Ring Muscle Ups 5 Deadlifts (225,155,185,135) 7 Pistols **1MU= 3 Ring PU + 3 Ring Dips (scale) **Score successful full rounds $ Out Box Squat (2min EMOM 6×4 @ 70%)
Protected: Tuesday 7.19.16 WOD NOTES
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Monday 7.18.16 WOD
Max Effort Upper WOD “1+1=3” AMRAP 7min 3 Power Snatches 1 Round ‘Cindy’ (60%+) AMRAP 6min 3 Power Snatches (70%+) 1 Round ‘Cindy’ AMRAP 5min 3 Power Snatches (80%+) 1 Round ‘Cindy’ **Score total rounds + reps and 3RM PS below **Score total rounds + reps and 3RM PS below **There are 2 goals in […]
