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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Endurance WOD 10.24.14

download

October 23, 2014 | Posted in Endurance WOD | By

Endurance WOD 10.24.14

 

3 Sport- 

Swim Intervals

  • 8x50m- Free

Rest 1:1

Ashlet_Half

Running-

Time Trials

M- 40min

H-  35min

S-  18min

Go as far as possible in the amount of time listed.

 

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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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Endurance WOD 10.23.14

swim

October 22, 2014 | Posted in Endurance WOD | By

Endurance WOD 10.23.14

 

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- 20mins

S- 10mins 

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Endurance WOD 10.22.12

download

October 22, 2014 | Posted in Endurance WOD | By

Endurance WOD 10.22.14

3 Sport- 

  1. Swim- 20mins Non-Stop
  2. Bike- 6mile / Rest/ 5mile/Rest / 4mile /Rest 1/2:1 Ratio

Ensure you rest 3+hrs between A&B 

img_2276

Running-

Speed/Interval Day

M- 7x400m / 2x800m

H- 5x400m / 2x800m

S- 3x400m / 2x800m

These are done at Max Effort

Rest 1 min between efforts

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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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Endurance WOD 10.21.14

BackSquat_2

October 20, 2014 | Posted in Endurance WOD | By

Endurance WOD 10.21.14

3 Sport- 

  • Back Squat 5×5@75%
  • Then: CFMK WOD 

Running-

M- Marathon

  • Back Squat 5×5@75%
  • Then:  CFMK WOD 

H- Half Marathon

  • Back Squat 5×5@75%
  • Then:  CFMK WOD 

S- Shorter than 13.1

  • Back Squat 5×5@75%

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Endurance WOD 10.20.14

games2012_lindseyvalenzuela_235clean

October 19, 2014 | Posted in Endurance WOD | By

Endurance WOD 10.20.14

 

3 Sport- 

Follow the CFMK WOD

 

Running-

Follow the CFMK WOD

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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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