Month: August 2024
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WOD May 6, 2016 (Friday)
Read More: WOD May 6, 2016 (Friday)5×5 OH squats add 5# to last lift WOD “Light Linda”Using 60% of your 1 rep max10 deadlifts10 bench press10 hang power cleans Then 9-9-9 down to 1-1-1This should be done in 15-20 minutes partner up with 1 or 2 people and cycle through the stations
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WOD May 5, 2016 (Thursday)
Read More: WOD May 5, 2016 (Thursday)Skill work: Ring muscle up progression WOD “Mary” AMRAP in 20 minutes 5 HSPU 10 pistols15 pull ups
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WOD May 4, 2016 (Tuesday)
Read More: WOD May 4, 2016 (Tuesday)5×5 back squat add 5# from last lift For time: 800m run 5 KB swing 35/53 5 Box jumps 20/24 5 Burpees 600m run 10 KB swing 10 Box jumps 10 Burpees 400m run 15 KB swing 15 Box jumps 15 Burpees 200m run 20 KB swings 20 Box jumps 20 Burpees
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WOD May 3, 2016 (Tuesday)
Read More: WOD May 3, 2016 (Tuesday)Tuesday 3 May 5×5 dead lifts add 5# from last lift 12 minute AMRAP 5 power cleans 65/70% of 1 RM 5 push press same weight 10 T2B (toes to bar)
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OW Crossfit Kids with Coach Karlyn
Read More: OW Crossfit Kids with Coach KarlynOne World Crossfit Kids with Coach Karlyn Tuesdays and Thursdays from 5pm-5:50pm. This program is packed with strength and conditioning, team building, functional fitness, mobility, and confidence building designed for kids ages 7-13 yrs old.
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WOD May 2, 2016 (Monday)
Read More: WOD May 2, 2016 (Monday)5×5 front squats add 5# from last lift 2 rds. for time: Run 400 m then: 3 cycles of 1 rope climb 10 hand release push ups 15 KB swings (American) 35/53 then: Row 500 m
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WOD April 29, 2016 (Friday)
Read More: WOD April 29, 2016 (Friday)5×5 back squat add 5# to last lift WOD for time perform 50 reps ofBar burpee / clean and jerk65#/95#With hands on the bar drop and do a push up on top of the bar, stand with bar into a full clean then jerk
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WOD April 28, 2016 (Thursday)
Read More: WOD April 28, 2016 (Thursday)HSPU work/ practice not for time- 5 rds. 400m run/500m row
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WOD April 27, 2016 (Wednesday)
Read More: WOD April 27, 2016 (Wednesday)Turkish get up practice WOD 4RFT3 muscle ups or scaled 9 C2B pull-ups & 9 dips5 power cleans 105#/155#10 lateral jump over bar
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WOD April 26, 2016 (Tuesday)
Read More: WOD April 26, 2016 (Tuesday)Every 2 minutes for 20 minutes perform 5 bench press at 70% of 1 RM and 5 strict pull-ups WOD 4 RFT:20 sumo deadlifts 35/53# KB20 KB swings (American) 35/53#200m run
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