WOD 2/29

February 29, 2012 | Posted in Daily WOD, Uncategorized | By

Strength:

Dead Lift 5×5

WOD:

For Time:

20-15-10-5 Reps of

Push Press #95/#135

300m- Row before each round

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WOD 2/28

February 28, 2012 | Posted in Daily WOD, Uncategorized | By

Strength:

Press 5×5

WOD:

“Blake”

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Post total time.

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WOD 2/27

February 27, 2012 | Posted in Daily WOD, Uncategorized | By

Strength:

Back Squat 5×5

WOD: 

Happy Birthday Rick!!!

3rds for Time of:

1000m-Row

10-OHS 95/65

10-Chest 2 Bar Pull-ups

10- Wallballs 14/20

10- Double Unders

1000m- Run

That means he is 30!!!! (or 3000 LOL)

 

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WOD 2/24

February 24, 2012 | Posted in Daily WOD, Uncategorized | By

Strength:

Power Cleans 5×5

WOD: 

CrossFit Games Open 12.1

7 min AMRAP of:

Burpees

Chest and Hips must contact the ground then Both hands must contact a target 6in above overhead reach…

 

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WOD 2/23

February 23, 2012 | Posted in Daily WOD, Uncategorized | By

Strength:

Bench Press & Dips 5×5

WOD: 

For Time:

400m- Run Forwards

50- Abmat Sit-ups

50- Abmat Back Extensions

200m- Run Backwards

 

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WOD 2/22

February 22, 2012 | Posted in Daily WOD, Uncategorized | By

Strength:

Deadlift 5×5

WOD: 

7rds For Time:

4- L Pull-ups

8- Pistols (Alternate Legs)

Post Total Time:

 

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WOD 2/21

February 21, 2012 | Posted in Daily WOD, Uncategorized | By

Strength:

Shoulder Press 5×5

WOD: 

For 15mins:

Snatch 1rep on the Min every Min.

Post Lowest and Highest Loads

 

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WOD 2/20

February 20, 2012 | Posted in Daily WOD, Uncategorized | By

Strength:

Back Squat 5×5

WOD: 

For Time:

21-18-15-12-9-6-3

Front Squat #135/#185

GHD Sit-up

 

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WOD 2/18

February 18, 2012 | Posted in Daily WOD, Uncategorized | By

Freinds and Family Day!!!

WOD: 

With 3 Person Teams:

For Time:

3000m- Row

200m- Tire Carry

200m- Tire Flip

150- Burpee Med Ball Toss

75- KB Swings

Each Team Gets- 1 of each Rower, Tire, Medball, and Kettle Bell

Complete in anyway/Fastest way possible

 

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WOD 2/17

February 17, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:

Snatch

WOD: 

Not Timed:

1000m- Row

20- 10m Band Sprints

20- 20m Sprints

1000m- Row

 

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