10.20.2014

Posted on 20th October 2014 in Uncategorized

Jags Win!!!

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Strength:

BACK freaking SQUAT!!!!

last week of getting Nast before we deload and hit some new 1rep Max!!!

7 Reps @80%

5 Reps@ 85%

3 Reps @90%

1 Rep@95%

1 Rep @95%

5 Reps @80%

5 Reps @80%

WOD:

3 Rounds For Time

20 Lunges (10 each leg)(95/65)

10 Shoulder to Over Head(95/65)

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10.17.2014

Posted on 17th October 2014 in Uncategorized

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Strength:

DeadLift!!!

10 Sets of 2 reps

@ 90%

2 sets of 10 reps @70%

WOD:

10 RFT

200 m Run

10 KettleBell Swing

10 Pistols (5each leg)

10 ball slams

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10.16.2014

Posted on 16th October 2014 in Uncategorized

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Strength:

Snatch

25 Minutes to work speed and power

5 minutes (high hang)

5 minutes (high hang squat)

5 minutes (power Snatch)

10 remaining Minutes SNATCH!!!

WOD:

8 Minute AMRAP

6 Front Squat (185/115)

4 shoulder to over head

30 Double Unders

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10.14.2014

Posted on 15th October 2014 in Uncategorized

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Strength:

Bench Press !!!!

10 sets of 2 @90%

2 Sets of 10 reps @70%

WOD:

5 RFT

12 Cleans (155/105)

5 Muscle Ups

10 Wall Ball

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10.14.2014

Posted on 14th October 2014 in Uncategorized

HAPPY BIRTHDAY AMBER!!!

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STRENGTH

3-3-3-3-3

Strict Press

1-1-1-1-1

PUSH Press

WOD:

3 rounds for time

20 Squats(45/25 plate)

20 Burpees (feet jump to plate)

20 Over Head Lunges (45/25)

20 sit ups

200 M Run with plate

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10.13.2014

Posted on 13th October 2014 in Uncategorized

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Strength:

Back Squat

10 Sets of 2 reps @90%

2 sets of 10 Reps @ 70%

WOD:

2 Rounds for time

200 M sled pull (90/45)

20 Pull ups

10 Shoulder to Over Head (135/95)

20 Toes to Bar

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10.10.2014

Posted on 10th October 2014 in Uncategorized

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Thank you all for supporting CrossFit Ragnarok.

4 years and continuing to grow Stronger than Ever!!!

#Strongest Box in Jax

STRENGTH:

DeadLift

9 Sets of 4 Reps @80%

WOD:

3 Rounds For Time

5 Cleans (225#/145#)

15 Burpee Box Jumps

10 Toes To Bar

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10.9.2014

Posted on 9th October 2014 in Uncategorized

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Strength:

Front Squat

5-5-3-3-1-1

WOD:

6 Muscle Ups

15 Power Snatch (155/105)

40 Double Unders

15 Over Head Squats

6 Muscle Ups

Scale Muscle Ups W/ 30 Pull ups

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10.8.2014

Posted on 8th October 2014 in Uncategorized

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Strength:

Bench Freaking Press!!!

9 Sets of 4 Reps @80%

WOD:

20 Minute AMRAP

5 Hang Cleans (185/125)

8 DeadLifts (185/125)

400 Meter Run

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10.7.2014

Posted on 7th October 2014 in Uncategorized

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Strength:

Front Rack Jerk

20 Minutes to establish a solid Base on the jerk!

WOD

800 Meter Run w/ WB.

20 Wall Ball

20 PullUps

20 Lunges w/WB (20each leg)

20 Push ups

400 Meter Run with WB

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