Month: April 2019
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WOD January 3, 2017 (Tuesday)
Read More: WOD January 3, 2017 (Tuesday)Tabata Pull Ups -Rx+ Chest to Bar pull ups Score is the lowest round out of all eight E2MOM (every 2 minutes on the minute) 10 Minutes: 5 Bench Press @ 65% of 1RM AMRAP: 12 Minutes 8 Burpees 16 Alernating Kettlebell Snatch Rx: 35/53lbs Rx+: 53/70lbs 32 Double Unders
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WOD January 2, 2017 (Monday)
Read More: WOD January 2, 2017 (Monday)E2MOM (every 2 minutes on the minute) 12 Minutes: 5 Back Squats @65-70 of 1RM AMRAP: 14 Minutes 21 Calorie Row 15 Over Head Squats 65/95 Rx 9 Toes to Bar
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Fitness Wave
Read More: Fitness WaveFitness Wave Body Fat Testing & Calorie Measuring – January 6, 2017 We all know that nutrition is key in making the body compositional & performance changes we want to see. But in order to make a change its important to know where we are starting at and how much we need in terms of…
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WOD January 31, 2017 (Tuesday)
Read More: WOD January 31, 2017 (Tuesday)EMOM: 7 Minutes 3 Strict pull ups and 5 toes to bar E2MOM: 12 minutes -2 split jerks @ 75-80% of 1rm jerk *from the rack* 5 Rounds for time: 10 OHS Rx: 65/95 Rx+: 85/115 10 Sumo deadlift high pulls Rx: 65/95 Rx+: 85/115 10 Pull ups Rx+: Chest to Bar
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WOD December 30, 2016 (Friday)
Read More: WOD December 30, 2016 (Friday)Skill work: Muscle-ups: max consecutive effort For time: 1000 Meter Row and then… 17 Goblet squats 24/16 Kg 17 Toes to bar 17 Russian KB swings 24/16 Kg 17 Burpee pull up 17 Box jumps and then… finish with 1,000 meter row Time Cap: 20:17
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WOD December 29, 2016 (Thursday)
Read More: WOD December 29, 2016 (Thursday)Tabata Burpees Squat Clean: 3-3-3-3-3 AMRAP: 14 Minutes 400m run 5 Deadlifts Rx: 225/155 Rx+: 275/ 185 10 wall balls 20/14 lbs 15 Push ups
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WOD December 28, 2016 (Wednesday)
Read More: WOD December 28, 2016 (Wednesday)Push Press: 1 Rep max For Time: 1 HSPU + 10 Power cleans @ 95/135 2 HSPU + 9 Power cleans 3 HSPU + 8 Power cleans 4 HSPU + 7 Power cleans 5 HSPU + 6 Power cleans 6 HSPU + 5 Power cleans 7 HSPU + 4 Power cleans 8 HSPU + 3…
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WOD December 27, 2016 (Tuesday)
Read More: WOD December 27, 2016 (Tuesday)Skill Work: 1. Snatch push Press 2. Overhead squat 3. Heaving snatch balance 4. Snatch balance without a dip 5. Snatch balance with a dip EMOM: 10 Minutes 3 Power snatch -start at 65% 1rm. Increase weight each set if desired. AMRAP: 10 Minutes 30 Double unders 15 Power snatches 55/75
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WOD December 26, 2016 (Monday)
Read More: WOD December 26, 2016 (Monday)Tabata Wall Facing Squats Front Squat (1 Rep Max) For Time: Fran 21-15-9 Thrusters 65/95 Pull-ups
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WOD December 23, 2016 (Friday)
Read More: WOD December 23, 2016 (Friday)Weighted Pull-ups: 1-1-1-1-1 EMOM: 10 Minutes 2 Paused Back squat with 1 second hold at the bottom. *Increase weight with each attempt if possible AMRAP: 18 Minutes: Minute 1: 1 Wallball 14/20# + 1 KB swing (American) 24/32 kg Minute 2: 2 Wallball + 2 KB swing Minute 3: 3 Wallball + 3 KB swing…
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CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…
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CrossFit – Sat, Nov 23
CrossFit One World – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 221115 (AMRAP – Rounds and Reps) 12 minute AMRAP of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses ♀35lb KB ♂ 53lb KB