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February, 2016  // Posts published in February, 2016

24 Feb WODs | Comments

Wednesday, February 24

2016-02-24 08.33.52-1SWOD: Every 1 min for 10 mins do:

  • 5 Deadlifts, pick load
  • 10 Box Jumps
WOD: 10 rounds for time of:
  • 10 Deadlifts, 135/95 lbs
  • 10 Push-ups

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23 Feb WODs | Comments

Tuesday, February 23

2016-02-23 08.31.16-1SWOD:

  • Snatch Balance 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: "Randy" For time:
  • 75 Power Snatches, 75/55 lbs

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22 Feb WODs | Comments

Monday, February 22

2016-01-30 09.58.37-1SWOD:

  • Bench Press 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
  • Bent Over Barbell Row 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 21-15-9 reps, for time of:
  • Shoulder-to-Overhead, 115/85 lbs
  • Bar Facing Burpee

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17 Feb WODs | Comments

Tuesday, February 16

2016-02-11 08.37.48-1SWOD:

  • Power Clean 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:
  • 30 Cleans, 135/95 lbs
  • Run, 800 m
  • 30 Cleans, 135/95 lbs

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16 Feb WODs | Comments

Monday, February 15

2016-02-15 17.29.12-1SWOD:

  • Front Squat 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: CrossFit Games Open 15.3 - Scaled Complete as many rounds as possible in 14 mins of:
  • 50 Wall Balls, 20/10 lbs, 9/9 ft
  • 200 Jump Rope (Singles)s

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03 Feb WODs | Comments

Wednesday, February 3

2016-01-18 08.30.00WOD: The Chang 3 rounds for time of:

  • Run, 400 m
  • 10 Push-up (hand release)s
  • 15 Kettlebell Swings, 70/53 lbs
  • 20 Weighted Sit-ups, 45/25 lbs
Cash Out:
  • Pull-up (negative)s 1x10

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02 Feb WODs | Comments

Tuesday, February 2

2016-01-30 15.05.39-1EWOD: Every 1 min for 10 mins, alternating between:

  • 15 Row (calories)s
  • 30 Double Unders
WOD: Tabata
  • Athlete's Choice Tabata
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

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02 Feb WODs | Comments

Monday, February 1

2016-02-01 17.34.24-1SWOD:

  • Push Press 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: CrossFit Games Open 13.2 Complete as many rounds as possible in 10 mins of:
  • 5 Shoulder-to-Overheads, 115/75 lbs
  • 10 Deadlifts, 115/75 lbs
  • 15 Box Jumps, 24/20 in

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