3.27.2015

Posted on 27th March 2015 in Uncategorized

Last and final CrossFit Games

15.5

27-21-15-9

Row Calorie

Thruster!!

(95/65)

yes we will be doing this WOD!!

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3.26.2015

Posted on 26th March 2015 in Uncategorized

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Safe Travels Joel ! Bring us back presents!!! =)

Strength:

600Meter Sled Drag (135/90)

Every 100 Meters…Run 200Meters

WOD:

3 Rounds for time

30 Double Unders

10 commando pull ups

10 Ball Slams

10 Lunges (10 Each Leg) w/ball

10 Sit Up get up with slam ball.

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3.25.2015

Posted on 25th March 2015 in Uncategorized

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Strength:

15 sets of 2

Snatch

WOD:

5 Rounds for time

8 Squat Cleans (115/75)

10 Box Jumps

12 KettleBell Swings

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3.25.2015

Posted on 24th March 2015 in Uncategorized

Strength:

Bench Pressimage

15 sets of 2!

WOD:

3 rounds of

800 Meter Run

15 Toes to Bar

5 Muscle Ups

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03.24.2015

Posted on 23rd March 2015 in Uncategorized

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Strength:

Front squat
2-2-2-2-2-2-2-2-2-2-2-2-2-2

yes that’s 15 sets of 2 reps!!!

WOD
5 Rounds:

3 DeadLifts 205/135
3 Burpees over bar
5 Ground to over head 205/135
5 Burpees over the bar

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03.20.2015. OPEN WOD 15.4

Posted on 20th March 2015 in Uncategorized

 

Workout 15.4
8-minute AMRAP:
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., following same pattern

M 185 lb. F 125 lb.

KIPPING IS ALLOWED

 

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03.19.2015

Posted on 19th March 2015 in Uncategorized

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Strength:
Weighted pull ups

5-5-5-3-3-3-Max Set

Wod:
10 RDs of
200 Meter Run
10 Kettlebell swings
5 goblet squats

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03.18.2015

Posted on 18th March 2015 in Uncategorized

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Strength:
5min EMOM
PRESS 4 reps every minute
-Rest 1 Min-

5 minEMOM
push Press 2 reps Every minute
-Rest 1 min-

5 Min EMOM
1 Push Press+1Jerk every minute

WOD;
50 Box Jumps
30 Burpees
10 Ground To Over Head (155/115)
30 Push Ups
50 walking Lunges (no weight)

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03.17.2015

Posted on 17th March 2015 in Uncategorized

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STRENGTH:

5 min EMOM

3reps every minute of Hang clean at 55%

-Rest 1 Minute-

5 min EMOM

2 reps every minute of Power Clean at 55%


-Rest 1 Minute-

5 minute EMOM

1 rep every minute of squat clean at 55%

WOD:

20 Double Unders

10 ctb pull-ups

5 dead lifts 225#\145#

COACHES:

Mac – AM

Theodore aka Ted – PM

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3.16.2015

Posted on 16th March 2015 in Uncategorized

Strength:

5 Minute EMOM

4 Reps @ 55%image

rest 1 Minute

5 Minute EMOM

2 Reps @75%

rest 1 minute

5 Minute EMOM

1 Rep @85%

WOD:

Buy in 1000Meter Run

3 Rounds of

20 Shoulder to Over Head (135/95)

20 Med Ball Get Ups

buy Out 1000M run

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