Monday 5.1.17 WOD
Mobility: 5min Lateral Seam WOD “Trail Of Dust” For weight: 10 Snatches 20 Deadlifts 10 Snatches **score weight used –5min reset– “The White Horseman” 3 Rounds: 10 Front Squats (135,95,115,75 20 C2B 50 Dubs (x2) $ Out 35 Weighted Bridge Ups
Protected: Monday 5.1.17 WOD NOTES
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Sunday 4.30.17 WOD
Mobility Overhead Archetype WOD “Climbing ‘Grace’” 1 Legless Rope Climb + 1 Regular Rope Climb 10 Clean and Jerks (115,75,95,65) 1 Legless Rope Climb + 1 Regular Rope Climb 8 Clean and Jerks 1 Legless Rope Climb + 1 Regular Rope Climb 6 Clean and Jerks 1 Legless + 1 Regular Rope Climb 4 Clean […]
Protected: Sunday 4.30.17 WOD NOTES
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Saturday 4.29.17 WOD
Partner Up! WOD “Painstorm X1” For Time 100 meter Run 10 Muscle-Ups 200 meter Run 20 Handstand Push-Ups 300 meter Run 30 Overhead Squats (45/35 lb bar) 400 meter Run 40 Sumo Deadlift High Pull (45/35 lb bar) 500 meter Run 50 Pull-Ups 600 meter Run 60 Push-Ups 700 meter Run 70 Kettlebell Swings (1/.75 […]
Protected: Saturday 4.29.17 WOD NOTES
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Friday 4.28.17 WOD
Announcement Athlete appreciation week 5.7.17 – 5.14.17 80s CrossFit Prom 5.13.17 Mobility Glutes and QL WOD “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ $ Out 1 mile run @ 80% pace WOD NOTES
Protected: Friday 4.28.17 WOD NOTES
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Thursday 4.27.17 WOD
Mobility Posterior Shoulder Scrub WOD “Follow You Follow Me” 21-15-9 Power Snatches (85,60,75,55) Ring Dips 21-15-9 Power Snatches C2B $ Out 5min AMRAP 40-30-20-10 Barbell Curls 10-20-30-40 KB Swings **Athlete chooses weight WOD NOTES
Protected: Thursday 4.27.17 WOD NOTES
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