Monthly Archives: December 2015

WOD Fri 1/1/16

CrossFit Training from 11:15-12:15pm. CrossFit Total Back Squat 1-1-1 Deadlift 1-1-1 OH Press 1-1-1...

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WOD Thurs 12/31/15

Warm Up  FG Ring Row Ring Push Ring Turn Out Air MU Trans Strength  20 MU 10 HSPU or 10 x 3 Pull Up Toe To Bar (Knees to elbows, V-Ups, V-Tucks) / Dip Ring MU Trans / 5 x 10 Ring Push Ring Pull Planche Tuck Gymnastics 1 Seal Walk 1 Ag Walk 360 Leg Circle L/R 10 Min AMRAP MOB 3 Rounds Wall Stretch (30 sec each leg) Bottom of Squat (30 sec) Butterfly (30 sec) Frog (30 sec) Straddle (30 sec)  ...

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WOD Wed 12/30/15

AM SESSION Strength  Snatch (Scale to: 1. power snatch + OH squat, 2. Power Snatch, or 3. KB Swing) / Goblet Squat / Burgener Warm Up Conditioning 8 Front Squat (40-60% 1rm) 10 Weighted Sit Ups 6 Power Cleans or KB Swings 3 Rounds for Quality PM SESSION ONLY Strength  5 x 3 (80%-90%) / 8 x 3 Chin Up / 3 x AMRAP (50-65% Floor Press) Pull Up / 5 x AMRAP Curl Ring Ext....

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