Month: September 2024
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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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WOD January 29, 2016 (Thursday)
Read More: WOD January 29, 2016 (Thursday)Power Clean4 x 3 @ 75%, add weight each setFront Squats – 10 Minutes 1 x 1 @ 90%1 x 5 @ 80% Complete 3rds for time:10 Hang Squat Snatch 10 Bar Muscle Ups(135/95)
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WOD January 27, 2016 (Wednesday)
Read More: WOD January 27, 2016 (Wednesday)Back Squats – 10 Minutes 1 x 3 @ 75%1 x 5 @ 60% EMOM – 24 Minutes Min 1 – 10 Single Leg DB DeadliftsMin 2 – 10 Pistol Squats Min 3 – 3 Rope Climbs Min 4 – Max Handstand Walk
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WOD January 26, 2016 (Tuesday)
Read More: WOD January 26, 2016 (Tuesday)Power Snatch + Full Snatch Set 1 – 3 Power/3 Full @ 75%Set 2 – 2 Power/2 Full @ 80%Set 3 – 1 Power/1Full @ 85% AMRAP – 2 Minutes Push Press @ 155/115 AMRAP – 2 Minutes Front Squats @ 135/95 AMRAP – 2 Minutes SDLHP @ 95/65 AMRAP – 2 Minutes Bar Facing…
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WOD January 25, 2016 (Monday)
Read More: WOD January 25, 2016 (Monday)Complete the cycle (unbroken), 5x:1 Full Clean2 Front Squats 3 Thrusters*Start @ 70%, add weight each set Back Squats – 10 Minutes 1 x 1 @ 90%1 x 5 @ 80%Complete for time:21 Deadlifts (315/225)15 Hang Power Cleans (225/135)9 Thrusters (135/95) *If this WOD is not done as RX, you should consider the following:DL, 70%…
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CrossFit – Sun, Nov 24
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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
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CrossFit – Fri, Nov 22
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (Time) 6 Rounds For Time 15 American Kettle-Bell Swings 10 KB Goblet Squats 5 Toes to Bar Rx KB 53/35 RX…