WOD 10.30.14

image

October 29, 2014 | Posted in Daily WOD | By

Workout of the Day 10.30.14

Skill

Overhead Squat w/ barbell

  • 3 minute, 5 rep EMOM (snatch grip)

Strength 

Jerk 5X3 @ 80%

WOD 

10 to 1 Reps of:

  • Rope climbs
  • Back squats 105/155
  • Barbell ab rollers

Post total time

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WOD 10.29.14

crossfit

October 28, 2014 | Posted in Daily WOD | By

Workout of the Day 10.29.14

Skill

4 Rounds

  • 30 Second ring support
  • 30 Second rest

Strength

Back Squat 5X5 @80 %

WOD

5 Rounds for Time of:

  • 5 Squat/Snatch 65/95
  • 10 Overhead lunge steps 65/95

Post Total Time

 

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WOD 10.28.14

does-crossfit-work-art

October 27, 2014 | Posted in Daily WOD | By

Workout of the Day 10.28.14

Skill of the Day:

3 Position snatch with barbell (hip, knee, shin)

  • 3 minute, 3 rep EMOM

Strength:

Press 5-5-3-3-3 @ 80%

WOD:

For Time:

  • 800 meter run
  • 30 KB swings 35/53
  • 50 Pistols (alternate legs)
  • 30 KB swings 35/53
  • 800 meter run

Post Total Time

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WOD 10.27.14

images

October 26, 2014 | Posted in Daily WOD | By

Workout of the Day 10.27.14

Skill of the Day:

4 Rounds

  • 30 second handstand hold
  • 30 second rest

Strength:

Clean 5×3 @ 80%

WOD:

Tabata Intervals:

Row for calories

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WOD 10.24.14

deadlift

October 23, 2014 | Posted in Daily WOD | By

Workout of the Day 10.24.14

Skill of the Day:

OH Complex w/barbell

  • Press/PP/PJ/SJ
  • 5 minute 2 rep EMOM

Strength:

  • Deadlift 5×8@70%

WOD:

For 10 min, 1 rep on min 1, 2 reps min 2, 3 reps min 3, etc.:

  • OHS 105/155#

 

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WOD 10.23.14

clean

October 22, 2014 | Posted in Daily WOD | By

Workout of the Day 10.23.14

Skill of the Day:

OHS w/barbell

  • 3 minute 5 rep EMOM (Jerk Grip)

Strength:

  • Jerk 5×3@75%

WOD:

16 min AMRAP

  • 6- Squat Cleans 95/135#
  • 6- S2OH 95/135#
  • 12- Pull-ups

Post Rounds & Reps…

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WOD 10.22.14

Crossfit_Jump_BeckyConzelman

October 21, 2014 | Posted in Daily WOD | By

Workout of the Day 10.22.14

Skill of the Day:

4 Rounds:

  • 30 second Double Under
  • 30 second rest

Strength:

  • Back Squat 5×8@75%

WOD:

For Time:

  • 20- 1 arm KBS each 35/53#
  • 15- KB Snatch Each 35/53#
  • 10- KB TGUs Each 35/53#

Post Time…

 

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WOD 10.21.14

Games2012_RichFroning_Fran

October 20, 2014 | Posted in Daily WOD | By

Workout of the Day 10.21.14

Skill of the Day:

3 Position Clean w/BB (hip, knee, shin)

  • 3minute 3 rep EMOM

Strength:

  • Press 5-5-3-3-3 @75%

WOD:

8 rounds for time:

  • 200m Run
  • 10- T2B
  • 5- Ring Dips

Post Time…

 

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WOD 10.20.14

khalipa-clean

October 19, 2014 | Posted in Daily WOD | By

Workout of the Day 10.20.14

Skill of the Day:

4 rounds of:

  • 30sec Flexed Arm Hang
  • 30sec Rest

Strength:

  • Clean 5×3@75%

WOD:

5 min AMRAP:

  • 5- Sandbag  Get-ups 20/40#
  • 10- Sandbag Squats 20/40#

Post Rounds & Reps…

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WOD 10.17.14

IMG_2452

October 16, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.17.14

Skill of the Day:

OH Complex w/barbell

  • Press/PP/PJ/SJ
  • 5 minute 2 rep EMOM

Strength:

  • Deadlift 5×8@90%

WOD:

8 min AMRAP:

  • 10- Bench Press 65/95#
  • 15- Ring Rows

Post Total Rounds & Reps…

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