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sprint  // Posts tagged as "sprint"

05 May WODs | Comments

Wednesday, May 4

2016-04-20 05.37.03-1SWOD:

  • Clean : 1 Rep Max
Record your best Clean 1 Rep Max lift. WOD: 3 rounds for time of:
  • 10 Hang Cleans, 95/65 lbs
  • 10 Pull-ups
  • Sprint, 200 m

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20 Jan WODs | Comments

Wednesday, January 20

2015-12-17 06.43.31-1SWOD:

  • Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 10 mins of:
  • 5 Deadlifts, 225/135 lbs
  • 5 Burpee Over Bars
  • Sprint, 100 m

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04 May WODs | Comments

Monday, May 4

2015-05-04 09.37.24-1SWOD: Every 1 min for 10 mins do:

  • 1 Power Clean, 80% 1RM
  • 1 Hang Squat Clean & Jerk, 80% 1RM
WOD: Complete as many rounds as possible in 12 mins of:
  • 5 Clean & Jerks, 115/75 lbs
  • 25 Wall Balls, 20/16 lbs
  • Sprint, 200 m

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03 Oct WODs | Comments

Friday, October 3

Melissa W's B-Day WOD:

  • Tabata Sprint
Complete as many rounds as possible in 15 mins of:
  • 15 Front Squats, 115/85 lbs
  • 15 Hang Cleans, 115/85 lbs
  • 15 Lateral Burpee (Over Barbell)s

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13 Aug WODs | Comments

Wednesday, August 13

Strength:

  • Stiff Legged Deadlift 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • Sprint, 100 m
  • 21 Deadlifts, 225/165 lbs
  • Sprint, 100 m
  • 18 Deadlifts, 225/165 lbs
  • Sprint, 100 m
  • 15 Deadlifts, 225/165 lbs
  • Sprint, 100 m
  • 12 Deadlifts, 225/165 lbs
  • Sprint, 100 m
  • 9 Deadlifts, 225/165 lbs

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24 Jul WODs | Comments

Thursday, July 24

3 rounds for time of:

  • 5 Power Cleans, 135/95 lbs
  • 10 Toes-to-bars
  • Sprint, 200 m
  • 5 Power Cleans, 135/95 lbs
  • 10 Toes-to-bars
  • Sprint, 200 m
  • Rest 1 min

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11 Nov WODs | Comments

Monday, November 11

  • Back Squat - 1 rep max
LuRong WOD:
  • 10 Hang Power Clean (135/95)
  • 20m Sprint
  • 8 Hang Power Clean
  • 40m Sprint
  • 6 Power Clean
  • 60m Sprint
  • 4 Power Clean
  • 80m Sprint
  • 2 Power Clean
  • 100m Sprint

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27 Sep WODs | Comments

Friday, September 27

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

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15 Jul WODs | Comments

Monday, July 15

5 rounds for time of:

  • Sprint, 100 m
  • 10 Burpees
  • 10 Push-ups
  • 10 Mountain Climbers
  • 10 AbMat Sit-ups
  • 10 Prisoner Squats

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29 Mar WODs | Comments

Friday, March 29

CrossFit Games Open 13.4 As many reps in 7 mins as you can of:

  • 3 Clean & Jerks, 135/95 lbs
  • 3 Toes To Bars
  • 6 Clean & Jerks, 135/95 lbs
  • 6 Toes To Bars
  • 9 Clean & Jerks, 135/95 lbs
  • 9 Toes To Bars
  • 12 Clean & Jerks, 135/95 lbs
  • 12 Toes To Bars
  • 15 Clean & Jerks, 135/95 lbs
  • 15 Toes To Bars
  • 18 Clean & Jerks, 135/95 lbs
  • 18 Toes To Bars
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.    
  • Tabata Sprint
  The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals.

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