Month: July 2024
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WOD January 21, 2016 (Thursday)
Read More: WOD January 21, 2016 (Thursday)KB Split Squats 3 x 8Single Leg DL 3 x 8Seated Good Morning 3 x 8Tiger Twist 5 x 12
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WOD January 19, 2016 (Tuesday)
Read More: WOD January 19, 2016 (Tuesday)Power Snatch + Full Snatch1st Set – 1 Power + 1 Full 85%2nd Set – 2 Power + 2 Full 80%3rd Set – 3 Power + 3 Full Front Squats – 10 Minutes 4 x 3 @ 75% AMRAP – 10 Minutes 10 Pistol Squats 10 Toes To Bar10 Power Snatch
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WOD January 20, 2016 (Wednesday)
Read More: WOD January 20, 2016 (Wednesday)Full Clean + 2 Split Jerks5 x 1 @ 80% of your 1rm C/J Back Squat – 10 Minutes 1 x 3 @ 75%1 x 5 @ 65% Complete 21-15-9 reps, 2 Min CapThrusters (45/35)Pull Ups ***Rest 2 Minutes*** Complete 9-15-21 reps, 2 Min CapPull UpsThrusters (45/35)
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WOD January 18, 2016 (Monday)
Read More: WOD January 18, 2016 (Monday)Complete the following cycle 5x:1 Full Clean 2 Front Squats 3 Thrusters *Start @ 70%, add weight each setBack Squat – 10 Minutes 1 x 5 @ 80%1 x 1 @ 90% AMRAP – 10 Minutes 10 Deadlifts10 Front Rack Lunges10 Bar Facing Burpees
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Wodapalooza 2016
Read More: Wodapalooza 2016Wodapalooza 2016! Hey One Worlders, The 3-day Wodapalooza Fitness Festival will take place January 17-19, 2016 in Downtown Miami in beautiful Bayfront Park. Wodapalooza is for all fitness enthusiasts; but specifically for the functional fitness community. This event promotes everything that is positive about our Crossfit Community; fitness, health, passion, resilience, camaraderie, sacrifice, charity, and of course…
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WOD January 15, 2016 (Friday)
Read More: WOD January 15, 2016 (Friday)Snatch Pulls4 x 5 @ 80% of your 1rm full snatch Complete for time:30 Full Snatch (155/105)*Two consecutive missed lifts = go down in weight. No negotiating
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WOD January 14, 2016 (Thursday)
Read More: WOD January 14, 2016 (Thursday)3 x 8 Single Leg Deadlift3 x 8 KB Split Squat3 x 8 Seated Good Morning5 x 6 Bicep Curls
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WOD January 13, 2016 (Wednesday)
Read More: WOD January 13, 2016 (Wednesday)Full Clean5 x 1 @ 80% of your 1rm Clean Back Squat – 10 Minute Clock1 x 3 @ 75%1 x 5 @ 70% Complete 21-15-9 for timeFront SquatsSDLHP(135/95)
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WOD January 12, 2016 (Tuesday)
Read More: WOD January 12, 2016 (Tuesday)Power Snatch + Full SnatchSet 1 – 1 + 1 @ 85%Set 2 – 2 + 2 @ 80%Set 3 – 3 + 3 @ 75% Front Squat – 10 Minute Clock3 x 4 @ 75% AMRAP – 7 Minutes7 Push Press100m Sprint1 Rope Climb(165/115)
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Bootcamp January 11, 2016 (Monday)
Read More: Bootcamp January 11, 2016 (Monday)8pm was intense! Nine teams of 4, put in a lot of work tonight! Sky IS the limit!
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