Blog2018-09-09T03:04:43+00:00

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WOD

031925

STRENGTH A1 - Back Squat 4x5 A2 - Straight Leg Abduction 4x10/Leg WOD "Gwen " 3 Rounds of 5 minutes 15-12-9 Unbroken Clean and Overhead *rest as needed/remainder of time **score is heaviest unbroken clean [...]

031825

WOD 5 Rounds for Time Run 400m 5 Handstand Push-Up 7 Burpees 9 Pull-Ups 30 Minute Cap MOBILITY A1 - Overhead Banded Lat Stretch 1x60s/Side A2 - Banded Couch Stretch 1x60s/Side

031725

STRENGTH A1 - Barbell Sumo RDL 4x8 A2 - Weighted Matador Dip 5-5-3-3 or 4x5 @ strict BW 4x5 @ negatives 4x8+ @ band B1 - Bulgarian Split Squat 4x5/Leg B2 - Yates Row 4x10 [...]

031525

Strength A1 - Bench Press 4x5 A2 - DB Bent Over Row 4x10/Arm Partner WOD You Go I Go 10 Rounds Run 100m (together) 13 Wall Balls (20/14)(5 rounds each) Then 100 AbMat Sit-Ups (Divide [...]

031425

CrossFit Open 25.3 For Time 5 Wall Walks 50 Calorie Row 5 Wall Walks 25 Deadlift (225/155) 5 Wall Walks 25 Clean (135/85) 5 Wall Walks 25 Snatch (95/65) 20 Minute Time Cap

031325

STRENGTH A1 - Weighted Ring Push-Up 4x5 @ Weight or 4x5 @ Strict 4x5+ @ Band A2 - Powell Raise 4x10/Arm WOD 2-4-6-8-10 Strict Chin-Up 2-4-6-8-10 KB Front Squat (2x53/2x35) 15 Double Unders [...]

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