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WOD 31 October 2013

10/31/2013

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Skill/Strength:

Turkish Get Ups    

Then, 
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“Zombie Apocalypse”

5 rounds for time:

1 Turkish Get Up Each Arm (12kg/16kg)
5 Pull Ups
10 Deadlifts (60kg/90kg)
500 Meter Run

1-3 minutes will be taken off your score depending how awesome your costume is.
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WOD 30 October 2013

10/30/2013

0 Kommentare

 

Push Press

15 min to work up to 1RM

Then,

“Fran Makes the Man”
21-15-9
Pull Ups
ManMakers

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0 Kommentare

WOD 29 October 2013

10/28/2013

0 Kommentare

 
Overhead Squats
3-3-3-3-3

Then,
50 Plate Overhead Walking Lunges (5kg/10kg)
Run 200 Meters
40 1-armed hand to hand kettlebell swings
Run 200 Meters
30 AbMat SitUps
Run 200 Meters
20 Jumping Lunges
Run 200 Meters
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WOD 28 October 2013

10/27/2013

0 Kommentare

 
Skill/Strength: Clean

“No One Loves Me and Neither Do I”

AMRAP Until Told to Stop by Coach

Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

(35kg/50kg)

Rest as needed without putting the bar down.
20 burpee penalty for putting the bar down, to be redeemed immediately after after the WOD is over. 

Then, Tabata Hollow rockers.
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WOD 26 October 2013

10/25/2013

0 Kommentare

 

"Daniel... For Travis"

For time:


50 Pull-ups
400 meter run
95 pound Thruster, 21 reps

800 meter run
95 pound Thruster, 21 reps

400 meter run
50 Pull-ups

This WOD is dedicated to Coach Travis, who months ago said "You guys should open a CrossFit gym" and has been in our corner cheering us on since. This is his favorite WOD. He did it in 16:19 minutes. Can you beat that?

0 Kommentare

WOD 25 October 2013

10/25/2013

0 Kommentare

 

Back Squat

5-5-5-5-5


Then.

5 rounds of 2 minutes working, 30 seconds rest

 

AMRAP:

10 Goblet Squats

10 Ring Rows

20 Double Unders


0 Kommentare

WOD 24 October 2013

10/23/2013

0 Kommentare

 
Push Press 5-5-5-5-5

Then...

21-15-9
Wall Balls
Toes to Bar

Rest 2 minutes

21-15-9
Hand Release Push Ups
V Sits    
0 Kommentare

WOD 23 October 2013

10/22/2013

0 Kommentare

 

Skill: Pistols

Then....

“Bring Annie Up”

50-40-30-20-10
20” Box steps ups
AB Mat Sit Ups
Double Unders

0 Kommentare

WOD 22 October 2013

10/21/2013

0 Kommentare

 
Deadlift
15 min to find 1RM    

Then...

“Zombie Cindy”

20 Minute AMRAP
5 Pull ups
10 Push Ups
15 Squats
EMOTM Deadlift 80% 1RM
0 Kommentare

WOD 21 October 2013

10/20/2013

0 Kommentare

 
Front Squat
3-3-3-3-3

Then...

EMOTM for 15 Minutes
Dead Lift
Hang Power Clean
Front Squat
0 Kommentare
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