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31 Dec 14 Happy New Years Everyone!!!
Happy New Years!!! 200m Run31 KB SDHP 24/16 28 HSPU31 KB Swings 24/1630 Burpees200m Run31 Hang Power Snatch 75/5530 K2E31 Wall Balls 20/1431 Pushups200m Run30 Clean and Jerks 75/5531 T2B30 Box Jump30...
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2 Jan 15 Snatch after test.....
WOD:Running Clock 30:00Find 1RM High Hang SnatchRest until clock hits 10:00 then...Find 1RM Hang SnatchRest until clock hits 20:00 then…Find 1RM Snatch (._.)/<) ) / \______________________
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3 Jan 15 Row-Work-Row
Find 1 RM Bench Press1Km Row-then-24 Front Squats 185/12524 C2B-then-1kmRow
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5 Jan 15 1 RM Clean and Jerk starts the year off right...
20 min for 1 RM Clean and JerkWODEMOM 12Min1: 4 pistols/1 Bar Muscle upMin2: 3 Hang PC/3 Push Press 135/85Min3: 3 Bar Facing Burpees/3 HSPUMin4: RestCash out40 bar good mornings40 weighted AMSUs(>...
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6 Jan 15 Just a quick 5 rounds.....
21 min to completeAHAP3x1 Front Squat3x1 Push Press3x1 Thruster 5RFT200m run40 DU (or Double Attempts)10 KBS 32/24 (Russian)Cash Out35 GHD situps35 hip extensions (make sure you remember the difference...
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7 Jan 15 Hump day and Deadlifts.........
Handstand progressionsWall/floorWalkAnd or deficit6x3WOD3-3-3-3-3DL Cash Out50 reverse hypers(> <) (> <) (> <) (> <) (> <) (> <) (> <) (> <)
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8 Jan 15 Back to Basics
Skill WorkDouble progressions thenDouble under Tabata 20 secs DU10 secs restBack to Basics!5 RFT7 x 55% 1 RM Back Squat 200m runCash Out Grip work throwing plates
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9 Jan 15 Death by Clean and Jerk
DROM Work Focus, shoulder, ankle and hipsFarmers and Lumberjacks 5x5 ring dips- weighted- strict- kippingPVC Stretch for Jerk Death by C&J 155/115Min 1 – 1 C&JMin 2 – 2 C&JMin 3 – 3...
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10 Jan 15 Little Burner
800 m indian (last man up front run)run 3 Rounds of CindyBench press 5-4-3- 2-1 for max loadLittle Burner..3 RFT25 cal row 8 HSPU 25 DU
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12 Jan 15 Sled forward, back, shuffle.......
RowlingHSPU kipping progression5x3 hardest scaleWOD20 Min Sled 30 Sec on 30 Sec off 90/60 (compare to 20 Jun 14)Alternate betweenFront Backwards Lateral Shuffle Score is total metersUse a 50m course1st...
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13 Jan 15 Elizabeth
5x3 skin the catBergner skill transfer Elizabeth 21-15-9 Cleans 135/95Ring Dips*squat cleans only Tricep Band extensions
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14 Jan 15 Deadlifts and Runs
Coaches ChoicePush Press Find 3 RM in 15 minWOD21-15-9DL 275/215 400m runRest 5 Min then 1 min max effort ground to shoulders AHAP w/ TurbostoneCashout30 reverse hypers 30 AMSUs
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15 Jan 15 Bear Complex Part Deux....
3 Rounds NFT of: Row 15 Calories 10-15 Push-ups 30 Hollow Rocks Skill-Muscle up transitions bands and rings WOD-Bear Complex part deux 155/1151 rest 1 min 2rest 1 min 3 rest 1 min Bear Complex...
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16 Jan 15 Little 10 min EMOM-AMRAP
16 Jan 153 Rounds NFT of: 12 barbell SDHPs 12 Ring Rows 250m RowDLFind 3 RM then5x3 @ 90% 3 RMEMOM 10 (as many reps as possible)Odd: HSPU Even: DUScore is combined reps for HSPU/DU Farmers carry x3 50...
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17 Jan 15 Saturday fun day...
Skill WOD5x5 RIng pullups or Ring RowsWOD15 Min EMOM1 Push Jerk + 1 Split Jerk @ 80% 1RM Rest 5 min 2km Row for time
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19 Jan 15 I have a dream.... of 10 RFT
3 RFT7 Primal Pull thrus7 Ring Rows7 Poll squatsSkill WODHSPU progressions5x3 Strict HSPUsor Handstand walk20 Min time Cap10RFT7C2B (sub Jumping Chest to bar)14Push-ups (scale as...
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20 Jan 15 Grace is so nice let's do it twice.....
WarmupJunkyardDogBurgener Warm up for Clean and Jerks20 Min Double Grace60 Clean and Jerks for time135/95RX Plus 155/115$outShoulder band work
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21 JAN 15 HEavy DL AMRAP- Posterior chain smoker......
21 Jan 15Coach's ChoiceSWOD 22Min Total12 Min Find 3 RM Push Jerk Then 10 min4x3 @80%3RMWODAMRAP103DL315/22510LateralBarbellBurpees3G2S110/75$out50 Reverse hypers
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22 Jan 15 A new beginning.....
22 Jan 15Warmup3rounds15kettlebellswings10singles10lateraljumpsSWOD5x5ringdips-weighted- strict- kippingWODAMRAP1212Burpees12T2B40DU-or Flightsimulatorfortime5-10-15-20-15-10-5DUunbroken(x3...
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23 Jan 15 Ouch, just ouch
23 Jan 15Warmup4 rounds5 Pushpress Wall balls5 Dead Bugs5 Pushups5 SLRs5 Poll Squats5mintestsnatches/LCCJorjerkseverytimebellgoesdown3burpeesWOD 20 Min Cap20-15-10 135/95Hang Power CleansHang Squat...
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24 Jan 15 Partner WOD
PartnerWOD50TireFlips100WallBall tosses over rig (20/14)100KBS(70/53) (russian comrade)100 Abmat situps pass with ball (20/14)100BurpeeBoxJumps(20/16)50tireflips
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26 Jan 15 Turbo stone fun....
Warmup:3 Rounds NFT of:12 Overhead Squats (pvc or appropriate barbell) push depth and position8 Push-Ups8 Ring Rows100m runMobilize sholdersSkill Strength5x3HSPUKipping HSPUDeficit HSPU (plates or...
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27 JAN 15 I love this one, overhead destruction a classic CrossFit workout
Bring Sally Up (hand release push-ups) Song is on iPad.Mobilize for overheadThey have 45 min to do this, record the highest reps of each as score, they only get 5 attempts at each. Shoulder Press5-5-5...
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28 JAN 15 OMG AMRAP
28 JanCoach ChoiceDouble Under ProgressionsAMRAP 2030 OH Plate Lunges 45/25 (make sure they keep arms locked out, each time knee hits ground equals rep)25 Sumo DL 185/13520 T2B200m runCash outCalf...
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29 JAN 15 1 R Clean and Jerk and a little AMRAP
Junkyard DogBergner 1 RM Clean and JerkAMRAP 7up ladder by 3's of:Front Squat 115/85 (from the ground)Box Jump 24/20 (jump Only) Stand up at the top of the box(3 FS/3 BJ, 6 FS/6 BJ, 9 FS/9 BJ...)Cash...
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