WOD 11.24.14

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November 23, 2014 | Posted in Daily WOD | By

Workout of the Day 11.24.14

Skill

4 Rounds of

  • 30 seconds handstand hold
  • 30 seconds rest

Strength

Clean 5X3 @ 95%

WOD

21-15-9 reps of:

  • Deadlift 85/135
  • Push-ups

 

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WOD 11.22.14

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November 21, 2014 | Posted in Daily WOD | By

Workout of the Day 11.22.14

Skill 

WOD Movement Prep

Strength

None

WOD 

Coach’s choice or Friends and Family Day

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WOD 11.21.14

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November 20, 2014 | Posted in Daily WOD | By

Workout of the Day 11.21.14

Skill

Overhead complex w/ barbell

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

Strength

Deadlift 5X8 @ 75%

WOD

10 Minute AMRAP

  • 10 GHD sit-ups
  • 15 push-ups
  • 10 GHD sit-ups
  • 30 squats

 

 

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WOD 11.20.14

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November 19, 2014 | Posted in Daily WOD | By

Workout of the Day 11.20.14

Skill 

Overhead Squat w/ barbell (jerk grip)

  • 3 minute, 5 rep EMOM

Strength

Jerk 5X3 @ 90%

WOD

“DT”

5 Rounds for Time

  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks
  • All @ 105/155

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WOD 11.19.14

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November 18, 2014 | Posted in Daily WOD | By

Workout of the Day 11.19.14

Skill

4 Rounds of

  • 30 seconds double unders
  • 30 seconds of rest

Strength

Back Squat 6X3 @90%

WOD

Anyway for Time:

  • 20 handstand push-ups
  • 40 pull-ups
  • 80 wall balls 14/20
  • 160 double unders

 

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WOD 11.18.14

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November 17, 2014 | Posted in Daily WOD | By

Workout of the Day 11.18.14

Skill

3 Position clean w/ barbell (hip, knee, shin)

  • 3 minute, 3 rep EMOM

Strength

Press 5X3 @ 90%

WOD

15 minute AMRAP:

  • 400 meter run
  • 12 sumo-deadlift high-pulls 55/75

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WOD 11.17.14

Click here to find out more information about Max Kane's CF Kids program.

November 16, 2014 | Posted in Daily WOD | By

Workout of the Day 11.17.14

Skill

4 Rounds of:

  • 30 seconds of flexed arm hang
  • 30 seconds rest

Strength

Clean 5X3 @ 90%

WOD

4 Rounds of:

  • 30 second dumbbell snatch Right
  • 30 second dumbbell snatch left
  • 30 second rest

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WOD 11.15.14

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November 14, 2014 | Posted in Daily WOD | By

Workout of the Day 11.15.14

Skill

WOD Movement Prep

Strength

None

WOD

Coach’s choice or Friends and Family Day

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WOD 11.14.14

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November 13, 2014 | Posted in Daily WOD | By

Workout of the Day 11.14.14

Skill

Overhead complex w/ barbell

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

Strength

Deadlift 5X2 @ 95%

WOD

8 Minute AMRAP of:

  • 1 Clean
  • 2 Jerks
  • 5 Overhead squats
  • (@ 95/135)

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WOD 11.13.14

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November 12, 2014 | Posted in Daily WOD | By

Workout of the Day 11.13.14

Skill

Overhead squat w/ barbell

  • 3 minute, 5 rep EMOM (snatch grip)

Strength

Jerk 5X3 @ 80%

WOD

“Tommy V”

  • 21-15-9 Thrusters 85/115
  • 12-9-6 Rope climbs

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