12/16/15


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WOD For time: 50 Deadlifts, 115/75 lbs 40 Thrusters 30 Power Cleans 20 Push Jerks 10 Overhead Squats Olympic Weightlifting 3 Position Clean 1×1 at 70% 1RM 3 Position Clean 1×1 at 70% 1RM 3 Position Clean 1×1 at 70% 1RM 3 Position Clean 1×1 at 75% 1RM 3 Position Clean 1×1 at 75% 1RM…

12/15/15


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WOD 4 rounds for time of: 30 Kettlebell Swing (Russian)s, 32/24 kg 15 Toes-to-bars Strength Press 3 X 10  E5M Competitors GHD Hamstring Curls 1×20 Conditioning Complete as many rounds as possible in 12 mins of: 10 Burpee Box Jump Overs, 24/20 in 20 AbMat Sit-ups Then: All Walk 1 X 10

12/14/15


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WOD Isabel For time: 30 Snatches, 135/95 lbs Strength Back Squat:  10 Rep Max Olympic Weightlifting Snatch Pull 1×3 at 70% 1RM Snatch Pull 1×3 at 75% 1RM Snatch Pull 1×2 at 80% 1RM Snatch Pull 1×2 at 85% 1RM Then: Snatch Pull + Hang Snatch + Snatch  7 X 1 Then: Snatch 5 X…

12/13/15


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WOD 10 Rounds of: 1 minute:  5 Burpees + Max Tire Flips 1 minute:  Rest Kettlebell For time: 100 Hand To Hand Kettlebell Swings 80 Kettlebell Snatches 60 Kettlebell Front Squats 40 Kettlebell Clean & Jerks 20 Kettlebell Plank Rows 10 Turkish Get Up Alternating Arms Conditioning For 4 cycles: AMRAP in 3 mins of:…

12/12/15


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WOD Wilmot 6 rounds for time of: 50 Air Squats 25 Ring Dips Olympic Weightlifting Drop To Split 5 X 3 Jerk Drive  5 X 3 Split Jerk  7 X 1 Competitors Bench Press 1×13 at 65% 1RM Bench Press 1×11 at 65% 1RM Bench Press 1×9 at 65% 1RM Bench Press 1×23 at 55%…

12/11/15


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WOD 7 rounds for time of: 5 Hang Power Cleans, 155/105 lbs 15 Push-ups Strength As many reps as possible of: Deadlift, 90% 1RM Competitors Sled Push 400 m  90/45 Then: Every 1 min for 10 mins: 3 Deficit Handstand Push Ups, 8 in Conditioning Partner Wod (Lily) For Time: Box Jump 2/2 – 20…

12/10/15


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WOD Every 30 secs for 20 mins, alternating between: Row Rest 30 secs Push Press, 35/25 lbs Rest 30 secs Ball Slam, 30/20 lbs Rest 30 secs Wall Ball, 20/14 lbs Rest 30 secs Then: Low Kipping Pull Up Drills 3×7 Then: 50% Pike Toe To Bars 3×3 Conditioning For time: 15 Burpees 75 Wall…

12/09/15


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WOD For time: 50 Deadlifts, 185/120 lbs 50 Pull-ups 50 Air Squats 30 Deadlifts, 225/155 lbs 30 Chest-to-bar Pull-ups 30 Air Squats 10 Deadlifts, 275/185 lbs 10 Muscle-ups 10 Air Squats Olympic Weightlifting Muscle Clean  10 X 1 Muscle Clean + Hang Clean  5 X 1 Clean  5 X 1 Competitors CrossFit Games Regional 12.2…

12/8/15


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WOD 10 Rounds of: 1 Minute:  50 Double Unders + Max Rep Thruster (75/55) 1 Minute:  Rest Strength Pull Over On Bars 20×1 Competitors Box Squat 9×3 at 65% 1RM  Every :45 sec. Then: 3 rounds for time of: 50 GHD Sit-ups 3 Rope Climbs Conditioning  Every 1 min for 12 mins do: 5 Medicine…

12/7/15


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WOD Every 1 min for 10 mins: 7 Burpee Box Jump Overs, 24/20 in Strength Front Squat 10 X 3  E3M Olympic Weightlifting Snatch Lift Off 5 X 3 Snatch Deadlift 5 X 3 Snatch  5 X 1 Competitors Each for time: Row 500 m Row 400 m Row 300 m Row 200 m Row…