WOD 3.24.14

doubleunders2

March 24, 2014 | Posted in Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Med ball cleal

WOD:

Annie

For Time:

50-40-30-20-10

Double-unders & sit-ups

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WOD 3.21.14

article_590_belger2

March 24, 2014 | Posted in Uncategorized | By

Pre-WOD:

Coach led warm up

WOD:

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars
  • 40 wall-ball shots, 20 lb. to 10-foot target
  • 30 cleans, 135 lb.
  • 20 muscle-ups

 

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WOD 3.20.14

T2B

March 20, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Press

WOD:

8 MIN AMRAP

  • 7 KB Swings 70/53
  • 7 Toes to Bar

Post total reps:

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WOD. 3.19.14

results

March 19, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Snatch

WOD:

5 Hang power snatches 95/135

30 sit-ups

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WOD 3.18.14

cropped-CFMKlogo1.jpg

March 18, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach Led Warm Up

Technique:

Deadlift

WOD:

For time:

  • 3000m row

Post total time:

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WOD 3.17.14

March 17, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

coach led warm up

Technique:

Thrusters

WOD:

COE

10 RFT

10 Thrusters

10 Ring push-ups

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WOD 3.12.14

March 12, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Deadlift

WOD:

Diane

Deadlift 185/225

Handstand push-ups

Post Total Time

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WOD 3.11.14

CF L1

March 11, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach-led warm-up

Technique:

  • Air Squat

WOD:

Triple Tabata of:

  • Push-ups
  • Double Unders
  • Row for Calories

Post Total Reps Each…

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WOD 3.10.14

amrap

March 10, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach-led warm-up

Technique:

  • Clean

WOD:

4 AMRAP Rounds 30sec work/rest of:

  • Power Clean
  • Muscle -up
  • Wall Ball

Post Total Reps and Load Used…

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WOD 3.7.14

OHS_Block3

March 7, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach-led warm-up

Mobility:

  • Open Prep

WOD:

CF Open WOD 14.2

Every 3 mins perform the following:

  • 10- Overhead Squats 65/95
  • 10- Chest 2 Bar Pull-ups

Increase by 2 reps each 3rd min until work can not be finished

min 1-3= 10

min 3-6= 12

min 6-9= 14

Post Total Reps…

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