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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WOD 10.16.14

10710686_707356209346965_2114877441142007480_n

October 15, 2014 | Posted in Daily WOD | By

Workout of the Day 10.16.14

Skill of the Day:

OHS w/barbell

  • 3 minute 5 rep EMOM (Snatch Grip)

Strength:

  • Jerk 5×3@65%

WOD:

For Time:

  • 100- Double Unders
  • 50- Thrusters 55/75
  • 25- Wall Walks (anyway possible)

Post Time…

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WOD 10.15.14

rings

October 14, 2014 | Posted in Daily WOD | By

Workout of the Day 10.15.14

Skill of the Day:

4 Rounds:

  • 30 second Ring Support
  • 30 second rest

Strength:

  • Back Squat 5×8@65%

WOD:

4 Rounds of 30 second max effort:

  • Push-ups
  • Sit-ups
  • Rest

 

 

Post Rounds and Reps…

 

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WOD 10.14.14

kettlebell

October 13, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.14.14

Skill of the Day:

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

  • 3minute 3 rep EMOM

Strength:

  • Press 5×5 @ 65%

WOD:

12 min AMRAP:

  • 400m Run
  • 15- KB Swings 35/53

Post Total Rounds/Reps

 

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WOD 10.13.14

10151825_621551354594118_2350396615816112061_n

October 13, 2014 | Posted in Daily WOD | By

Workout of the Day 10.10.14

Skill of the Day:

4 rounds of:

  • 30sec Handstand Hold
  • 30sec Rest

Strength:

  • Clean 5×3@65%

WOD:

3 Rounds of:

  • 250m- Row
  • 30sec- Rest

Post Total Time…

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