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February, 2015  // Posts published in February, 2015

26 Feb WODs | Comments

Thursday, February 26

2015-02-26 08.36.32SWOD:

  • Tabata Hang Clean, pick load
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD:3 rounds for time of:
  • Walking Lunge, 100 ft
  • 50 Air Squats
  • 25 Back Extensions

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25 Feb WODs | Comments

Wednesday, February 25

SWOD:

  • Bench Press 10-10-10-10-10
Use 50% of 1 rep max. Rest as needed between sets. WOD:For time:
  • 25 Cleans, 115/85 lbs
  • 25 Floor Press, 115/85 lbs
  • 25 Barbell Floor Wipers, 115/85 lbs
  • 25 Push-ups
  • 25 Push Press, 115/85 lbs
  • 25 Double Unders

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24 Feb WODs | Comments

Tuesday, February 24

IMG_9213SWOD:

  • Overhead Squat 3-3-3
WOD: 3 rounds for time of:
  • 3 Power Snatches, 135/95 lbs
  • 5 Handstand Push-ups
  • 10 Pistols (Alternating Legs)s
  • 15 Pull-ups

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23 Feb WODs | Comments

Monday, February 23

SWOD: Every 1 min for 8 mins do:

  • 5 Burpees
  • 5 Box Jumps, 24/20 in
WOD: Complete as many rounds as possible in 15 mins of:
  • 5 Deadlifts, 65% 1RM
  • 13 Push-up (hand release)s
  • 9 Box Jumps, 24/20 in

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20 Feb Featured | Comments

CrossFit Open 2015

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19 Feb WODs | Comments

Thursday, February 19

DSC_0545SWOD:

  • Squat Clean 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • Row, 800 m
-- then --
  • 15 Kettlebell Swings, 53/35 lbs
  • 15 Cleans, 155/95 lbs
  • 12 Kettlebell Swings, 53/35 lbs
  • 12 Cleans, 155/95 lbs
  • 9 Kettlebell Swings, 53/35 lbs
  • 9 Cleans, 155/95 lbs
-- then --
  • Run, 800 m

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18 Feb WODs | Comments

Wednesday, February 18

photo-40SWOD: As many reps as possible in 2 mins of:

  • Turkish Get Up Alternating Arm, 35/26 lbs
As many reps as possible in 2 mins of:
  • Burpee
WOD: For time:
  • 10 Ground To Overheads, 95/65 lbs
  • Run, 200 m
  • 10 Ground To Overheads, 95/65 lbs
  • Run, 400 m
  • 10 Ground To Overheads, 95/65 lbs
  • Run, 800 m

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17 Feb WODs | Comments

Tuesday, February 17

DSC_0039SWOD: 5 rounds for time of:

  • 1 Thruster, pick load
  • 1 Push Press, pick load
  • 1 Push Jerk, pick load
  • 1 Split Jerk, pick load
Complete as many rounds as possible in 12 mins of:
  • 10 Handstand Push-ups
  • 15 Deadlifts, 135/95 lbs
  • 30 Double Unders

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16 Feb WODs | Comments

Monday, February 16

DSC_0082SWOD: Every 1 min for 6 mins do:

  • 1 Power Snatch, pick load
  • 1 Hang Power Snatch, pick load
  • 1 Squat Snatch, pick load
3 rounds for time of:
  • 30 Wall Balls, 20/16 lbs
  • 15 Power Snatches, 95/65 lbs

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11 Feb WODs | Comments

Wednesday, February 11

photo-164SWOD:

  • Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set. Rest as needed between sets For time:
  • 50 Hang Power Cleans, 135/95 lbs
  • Run, 800 m

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