Tuesday 08 07 2014

Back Squat 2-2-2

10 Rounds for time:
3 Barbell Rows 40/30kg
6 AbMatt Sit ups
9 Thrusters 20/15kg

rest 1 min between rounds
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By |July 8th, 2014|WOD| Comments

Monday 07 07 2014

AMRAP 10Min of:
7 Push ups
7 Burpees
7 Kettlebell swings 24/16kg

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By |July 7th, 2014|WOD| Comments

Saturday 05 07 2014

“Filthy Fifty”
For time:
50 Box jump 24/20″ box
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking Lunge
50 Knees to elbows
50 Push press 20/15kg Bar
50 Back extensions
50 Wall ball shots 20/14lb ball
50 Burpees
50 Double unders

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By |July 5th, 2014|WOD| Comments

Friday 04 07 2014

Fore!
AMRAP 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

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By |July 4th, 2014|WOD| Comments

Thursday 03 07 2014

Snatch 2-2-2-2

AMRAP 12Min
12 Pistols
2 Muscle ups or 3 CTB Pullups + 3 Ring Dips
6 Box Jumps 24/20″

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By |July 3rd, 2014|WOD| Comments

Wednesday 02 07 2014

For a time:
200m Run
10 Handstand Pushups
20 Pullups
20 Kettlebell swings 24/16
200m Run
10 Handstand Pushups
20 Pullups
20 Kettlebell swings 24/16
200m Run
10 Handstand Pushups
20 Pullups
20 Kettlebell swings 24/16

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By |July 2nd, 2014|WOD| Comments

Tuesday 01 07 2014

Back Squat 5-5-5-5

CrossFit Games Open 11.5
20-Minute AMRAP of:
5 Power Cleans 65/45kg
10 Toes-To-Bar
15 Wall-Ball Shots 20/14lb

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By |July 1st, 2014|WOD| Comments

Monday 30 06 2014

Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up

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By |June 30th, 2014|WOD|Comments Off on Monday 30 06 2014

Saturday 28 06 2014

“Jack”
20-Minute AMRAP of:
10 Push Press 50kg
10 Kettlebell Swings, 24kg
10 Box Jumps, 24″

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By |June 28th, 2014|WOD| Comments

Friday 27 06 2014

Bent Over Row 5-5-5-5
Deadlift 5-5-5-5
Shoulder Press 4-4-4-4

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By |June 27th, 2014|WOD| Comments