Monday 8.3.15 Competitor WOD
Max Effort Upper Strength Split Jerk (3RM) WOD “Anti-Venom” In 15min Complete 15 Thrusters (135,95) 30 Burpees Over Bar 60 Ab Mat Sit Ups 120 Dubs (x2) **Score time Strength Bench Press (5RM + Micro Band (orange)) Special Strength 5 x Max Reps weighted Dips **Use parallel bars **Wear vest (20,14) or use DBs Special Strength 3×12 […]
Protected: Monday 8.3.15 WOD NOTES
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Sunday 8.2.15 WOD
Explosive Strength Strength Clean Ladder: 3 x 2 Min. AMRAP: Novice: Ninja: (75,45) (185,125) (95,65) (215,145) (115,75) (245,165) (135,95) (265,175) (155,105) (285,185) (185,125) (305,195) (215,145) (325,205) *Or scale as needed, climb as high as you can, stop, 2min rest and repeat x3 **Score heaviest weight lifted WOD “Burn This!” 3 Rounds 1min Max Cal. Assault […]
Sunday 8.2.15 Competitor WOD
Rest Day
Protected: 8.2.15 WOD NOTES
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Saturday 8.1.15 WOD
Congrats to Brent & Jo, on their wedding day! Partner Up! WOD There are only a few ways to get to a CrossFit Wedding: RUN, ROW or JUMP 1. Run 800m, Row 800m, or 160 DU’s (x3) You know you will hear some wedding BELLS 2. 100 kettle BELL swings (55,35) And after the RINGS are exchanged its time […]
Saturday 8.1.15 Competitor WOD
Strength Muscle Snatch (5RM) Strength Snatch Pull (5×5, build across) WOD “CrossFit Wedding WOD” There are only a few ways to get to a CrossFit Wedding: RUN, ROW or JUMP 1. Run 800m, Row 800m, or 160 DU’s (x3) You know you will hear some wedding BELLS 2. 100 kettle BELL swings (55,35) And after the RINGS are exchanged […]
Friday 7.31.15 WOD
Announcement: Beach WOD 8.1.15 Cancelled. Surf competition at the beach Max Effort Upper Strength Hang Power Clean (3RM) WOD “Gangnam Style” 12min AMRAP 25 Clean and Jerks (135,95) 25 Burpees 25 Push Ups 50 AbMat Sit Ups 25 Pushups 25 Burpees 25 Clean and Jerks (135,95) **Score total reps $ Out 100 Pallof Press **each side […]
Friday 7.31.15 Competitor WOD
Max Effort Upper Strength Hang Power Clean (3RM) WOD “Gangnam Style” 12min AMRAP 25 Clean and Jerks (135,95) 25 Burpees 25 Push Ups 50 AbMat Sit Ups 25 Pushups 25 Burpees 25 Clean and Jerks (135,95) **Score total reps Special Strength 6×3 Behind the neck strict press against micro band Special Strength A. 4×12 DB upright […]
Protected: 7.31.15 WOD NOTES
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