WOD 10.09.14

OHS

October 8, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.09.14

Skill of the Day:

OHS w/barbell

  • 3 minute 5 rep EMOM (Jerk Grip)

Strength:

  • Jerk 5×3@70%

WOD:

5 Rounds:

  • 20 cal- Row
  • 10 m-Pinch Plate 10/25#

Post Time…

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Endurance WOD 10.09.14

runners

October 8, 2014 | Posted in Daily WOD, Uncategorized | By

Endurance WOD 10.09.14

 

3 Sport- 

A/R Day

  • Pick one sport and do 30-45 min Skills and Drills

Running-

A/R Day

  • 70% paced run for 20 minutes then skills and drills for

M- 30 mins

H- 20 mins

S- 10 mins

 

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WOD 10.01.14

standard push-ups girls

September 30, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.01.14

Skill of the Day:

4 Rounds:

  • 30 second Ring Support
  • 30 second rest

Strength:

  • Back Squat 5×8@65%

WOD:

3 Rounds:

  • 9- Push-ups
  • 12- Mountain Climbers
  • 15-Squats

Post Time…

 

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Endurance WOD 9.29.14

handstand-holds-trojan-crossfit-amrap-double-squat-wall-balls-weighted-sit-ups-150x150

September 29, 2014 | Posted in Endurance WOD, Uncategorized | By

Endurance WOD 9.29.14

3 Sport- 

  • Follow the CFMK WOD 

Running-

M- Marathon

  • Follow the CFMK WOD

H- Half Marathon

  • Follow the CFMK WOD

S- Shorter than 13.1

  • Follow the CFMK WOD

 

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WOD 9.22.14

crossfit-thrusters

September 22, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 9.22.14

Skill of the Day:

4 Rounds:

  • 30 second Flexed Arm Hang
  • 30 second rest

Strength:

  • Clean 5×3@60%

WOD:

3 rounds for time:

  • 5-thrusters 95/135
  • 10-overbar burpees

Post Time…

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WOD 9.8.14

Cute Pull-Up

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

Workout of the Day 9.8.14

Skill of the Day:

5 min EMOM:

  • 4-Strict Pull-ups w/3-second temp descent

Strength:

8 min EMOM:

  • 1-Snatch

6 min EMOM:

  • 1-Clean & Jerk

*working up in weight each minute

WOD:

3 Rounds for time:

  • 15-Thrusters
  • 15-Pull-ups

Post Total Time…

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WOD 9.3.14

10168210_621553451260575_4487793062221718629_n

September 2, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 9.3.14

Skill of the Day:

6 min EMOM:

  • 1- Muscle Up Progression
  • 2- Ring Dips

Strength:

6 Rounds EOMOM:

  • 2- Front Squat @80%

WOD:

3 Rounds for time:

  • 3- Snatch #65/#75
  • 15- Overhead Squats #65/#95
  • 400 m-Run

Post Total Time…

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Endurance WOD 9.2.14

cf

September 1, 2014 | Posted in Endurance WOD, Uncategorized | By

Endurance WOD 9.2.14

3 Rounds:

  • 500 m- Row
  • 25- Kettle Bell Swings @ #44

 

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Endurance WOD 8.23.14

index

August 22, 2014 | Posted in Endurance WOD, Uncategorized | By

Endurance WOD 8.23.14

Swim and Run back-to-back:

  • 400 m- Swim
  • 3 mile- Run, Race Pace

 

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Endurance WOD 8.21.14

onramp

August 21, 2014 | Posted in Endurance WOD, Uncategorized | By

Endurance WOD 8.21.14

Swim 10 min:

  • Max Distance
  • Rest 3 mins
  • 4x100m Sprints
  • Rest 1 min between

Bike:

  • 5×3 mile
  • Repeat Sprints (equal work to rest ratio)

*This is split into 2-sessions

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