Month: September 2024
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WOD February 10, 2016 (Wednesday)
Read More: WOD February 10, 2016 (Wednesday)Power Snatch + 2 Hang Squat Snatch 5 x 1 starting @ 60%, add weight each set Complete for time:50 Box Jump Overs40 Burpees 30 DB Snatch 40/2520 Deadlifts 185/12510 SDLHP 135/95
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WOD February 9, 2016 (Tuesday)
Read More: WOD February 9, 2016 (Tuesday)Jerk From Racks4 x 2 @ 80% of 1rm jerk Front Squats 4 x 3 @ 80% of 1rm front AMRAP 2 Minutes 7 Thrusters @ 45/357 Pull Ups AMRAP 2 Minutes7 Thrusters @ 95/657 Chest To Bar Pull AMRAP 2 Minutes 7 Thrusters @ 135/957 Muscle Ups *1 Minute rest between AMRAPs
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WOD February 8, 2016 (Monday)
Read More: WOD February 8, 2016 (Monday)AMRAP – 24 Minutes *50 Calorie Buy-In*3 Full Cleans @ 70% of 1rm clean20 Russian Swings 70/533 Rope Climbs
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WOD February 5, 2016 (Friday)
Read More: WOD February 5, 2016 (Friday)Full Clean1 Rep @ 90%Hang Power Clean, 2 Minutes Max Reps @ 60% of 1rm clean-1 min rest-Hang Squat Clean, 2 Max Reps @ 60% of 1rm clean Complete 21-15-9 reps for time:21 Deadlifts (225/135)15 Thrusters (135/95)9 Rope Climbs
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WOD February 4, 2016 (Thursday)
Read More: WOD February 4, 2016 (Thursday)Barbell Step Ups4 x 16 (8 per leg) @ 50% of your 1rm clean & jerkYTW’s4 x 10 (10# plates or 5# plates) Strict Chin Ups4 x 10DB Box Jumps3 x 8
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WOD February 3, 2016 (Wednesday)
Read More: WOD February 3, 2016 (Wednesday)Complete the cycle 5x:1 Power Snatch + 2 Hang Squat Snatch @ 60% of your 1rm full snatch Back Squat 4 x 5 @ 70% of 1rm back squat Complete for time:50 Turkish Get Ups (right)50 Turkish Get Ups (left)
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WOD February 2, 2016 (Tuesday)
Read More: WOD February 2, 2016 (Tuesday)Power Clean5 x 1 @ 70% of your 1rm Clean Front Squat4 x 3 @ 80% of your 1rm Front Squat Shoulder Press (strict) 3 x 10Set 1 – 115/75Set 2 – 135/95Set 3 – 155/105Complete 600m Row for time
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WOD Feburary 1, 2016 (Monday)
Read More: WOD Feburary 1, 2016 (Monday)Full Snatch5 x 1 @ 70% (no hook grip) Bent Over Row3 x 8 @ 70% of 1rm Snatch Complete 3 rounds for time:400m Run30 Russian Swings 20 Overhead Squats (75/55)
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NorCal Masters 2016
Read More: NorCal Masters 2016One World Masters Athletes! The 2016 NorCal Masters is on! Let’s do this! TJ’s Event Details: The NorCal Masters is an annual two-day competition for Masters Athletes, with age divisions of 40-44, 45-49, 50-54, 55-59, and 60+ in both genders. Our 2016 lead sponsors to date are Reebok and Convergent Mobile. We thank them for their…
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WOD January 29, 2016 (Thursday)
Read More: WOD January 29, 2016 (Thursday)Complete 4rds for time:800m Run125 Double Unders
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CrossFit – Sat, Sep 21
CrossFit One World – CrossFit Fran (Time) 21-15-9 reps for time of: Thrusters Pull-ups ♀ 65 lb ♂ 95 lb Rest 10 minutes 231101 (No Measure) For time: 21-15-9 Box jumps 12-9-6 Clean and jerks ♀ 24-in box, 125-lb clean and jerks ♂ 30-in box, 185-lb clean and jerks
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CrossFit – Fri, Sep 20
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 45 % of 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 DB Step up 15 DB Hang Power Clean 10 DB Shoulder to…
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CrossFit – Thu, Sep 19
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Cal Row 20 Wallball 10 Sumo Deadlift High Pull 10 Push Up Rx WB 20/14…
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