Month: March 2015

WOD – 21st March 2015

WOD – 1 15.4 CrossFit Open Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps […]

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WOD – 20th March 2015

Warm up Dynamic Skills All WOD – HERO WORKOUT “ROY”- Bench Mark 5 rounds for time 15 Deadlifts – 155lbs 20 Box jumps – 24/20” 25 Pull ups Scaling option – only 3 rounds with 115lbs Deadlifts   After bash Stretch

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WOD – 18th March 2015

Warm up 5 minutes jump rope 3 rounds of Cindy Skills Hand release burpees Partner sit ups WOD – Team of two Chipper 100 Pull ups 100 Thrusters – 75/45lbs 100 Partner Sit ups with med ball – 14/10lbs (anchored legs) After bash  Stretch

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WOD – 17th March 2015

Warm up  Dynamic warm up Skills Power clean WOD – 10-9-8-6-5-4-3-2-1 reps of Power clean – 95/55lbs 20-18-16-14-12-10-8-6-4 reps of Push Ups – HR   After bash Pull ups hang for 30 seconds ON 30 seconds OFF x 6 Stretch

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WOD – 16th March 2015

Warm up CrossFit warm up Skills KBS, Toes to Bar WOD – AMRAP 12 minutes 7 Toes to bar 14 Air Squats 21 Double unders WOD – Core attack 4 rounds of 21 Hollow rocks 15 Weighted Sit ups – 25/15lbs 9 Pike sit ups After bash Stretch

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WOD – 14th March 2015

Warm up  CrossFit Warm up Skills  Ring dips WOD – AMRAP 16 minutes 7 Pull ups 7 Ring dips 50 Wall Ball – 20/14lbs 100 Double Unders After Bash  Stretch

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WOD – 13th March 2015

Warm up Dynamic Barbell Skills Power snatch WOD – 1 Power snatch 3-3-3-3-3-3 WOD -2 – “12.1” – bench mark AMRAP in 7 minutes Target Burpees   After bash Mobility

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WOD – 11th March 2015

Warm up Dynamic Skills Hang clean and jerk Alt Lunges WOD – 5 rounds  for time  5 Hang clean and jerk – 115 /75lbs 25 Alt lunges After bash  3 rounds of 1 minute plank hold 1 minute Goblet squat with Kettlebells Then Stretch

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