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WODs  // Browsing posts in WODs

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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27 Jan WODs | Comments

Wednesday, January 27

2016-01-25 17.32.30SWOD:

  • Bent Over Barbell Row 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For 3 cycles: AMRAP in 3 mins of:
  • 30 Double Unders
  • 20 Wall Balls, 20/16 lbs
  • 10 Leg Raises
Rest 3 mins between each cycle. For each cycle restart the AMRAP.

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26 Jan WODs | Comments

Tuesday, January 26

2016-01-25 17.33.03-1SWOD:

  • Push Press 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: CrossFit Games Open 15.4 - Scaled Complete as many rounds as possible in 8 mins of:
  • 10 Push Press, 95/65 lbs
  • 10 Cleans, 115/75 lbs

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25 Jan WODs | Comments

Monday, January 25

2016-01-06 08.37.12-1SWOD:

  • Floor Press 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of:
  • 15 Weighted Box Step-ups, 25/10 lbs
  • 20 Weighted AbMat Sit-ups, 25/10 lbs
  • 15 Air Squats
  • 10 Push-up (hand release)s

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22 Jan WODs | Comments

Friday, January 22

2016-01-08 18.30.12-1SWOD:

  • Front Squat 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 15-12-9-6 reps, for time of:
  • Front Squat, 115/75 lbs
  • Toes-to-bar
  • Box Jump, 24/20 in

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21 Jan WODs | Comments

Thursday, January 21

2015-10-06 06.34.18-1Bench oSWOD:

  • Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds, 1 min per station, of:
  • Kettlebell Swing, 53/35 lbs
  • Rest 1 min
  • Row (calories)
  • Rest 1 min

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