Month: October 2024
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WOD September 2, 2015 (Wednesday)
Read More: WOD September 2, 2015 (Wednesday)Complete for time:500m Row (2:30 min cap)12 Full Snatch 135/958 Full Snatch 155/11512 Full Snatch 135/95500m Row (2:30 min cap)Focus: Keep the second attempt of the 500m row consistent with the first attempt
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WOD September 1, 2015 (Tuesday)
Read More: WOD September 1, 2015 (Tuesday)AMRAP – 18 Minutes400m Run20 Front Rack Lunges 95/6520 Box Jumps40 Double UndersFocus: Complete 3 rounds. Keep all modifications as close as possible to the RX’D movements
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WOD August 31, 2015 (Monday)
Read More: WOD August 31, 2015 (Monday)Complete 4 rounds for time: 315/22510 Bar Muscle Ups50m Bear Crawl (0 to 25m to 0)7 Deadlifts Focus: Do the work RX’D or at the heaviest working weight possible
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WOD August 28, 2015 (Friday)
Read More: WOD August 28, 2015 (Friday)Split Jerk1 x 1 @ 95% of your 1 rep max split jerkOverhead Squat1 x 1 @ 95% of your 1 rep max overhead squatComplete for time:50 KB Swings (70/53)50 Goblet Squats10 Push Press (155/115)10 Overhead Squats
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WOD August 27, 2015 (Thursday)
Read More: WOD August 27, 2015 (Thursday)Complete 10 rounds for time: 100 Double Unders 200m Run *Please bring your own rope if you have one
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WOD August 26, 2015 (Wednesday)
Read More: WOD August 26, 2015 (Wednesday)Full Snatch1 x 1 @ 95% of your 1 rep max full snatch Front Squat1 x 1 @ 95% of your 1 rep max front squatComplete for time:“Diane” (225/155)21-15-9 Deadlifts HSPU*Time cap 9 min
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WOD August 25, 2015 (Tuesday)
Read More: WOD August 25, 2015 (Tuesday)Complete for time: Team of 2 1.5 Mile (800m x3) Partner Carry *Partner must ride on your back or shoulders *Switch as needed
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WOD August 24, 2015 (Monday)
Read More: WOD August 24, 2015 (Monday)MONDAY AUGUST 24 2015 Full Clean 1 x 1 @ 95% of your 1 rep max full clean Back Squat 1 x 1 @ 95% of your 1 rep max back squat AMRAP – 10 Minutes 7 Thrusters (95/65) 7 Pull Ups 7 Burpees
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WOD August 21, 2015 (Friday)
Read More: WOD August 21, 2015 (Friday)Split Jerk1 x 1 @ 95% of your 1 rep max split jerkOverhead Squat1 x 1 @ 95% of your 1 rep max overhead squatComplete for time:40 Back Squats 30 Front Squats20 Overhead Squats (135/95)
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WOD August 20, 2015 (Thursday)
Read More: WOD August 20, 2015 (Thursday)EMOM – 21 Minutes Minute 1 – 8 Weighted Pistols Minute 2 – 4 Burpee Box Overs Minute 3 – 2 Rope Climbs
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CrossFit – Mon, Oct 7
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 m Run 10 DB Front Rack Lunges Max Burpee Box Jumps Overs Rx DB 40/25 Box…
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CrossFit – Sun, Oct 6
CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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CrossFit – Sat, Oct 5
CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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