WOD Monday 10/22/18

WOD Monday 10/22/18

see wodify for details* Strength: overhead squat   WOD: 4 Rounds for time 10 pull ups 5 Squat Clean 115/80 10 Toe to Bar 5 Ground to OH 115/80 Rx Plus Bar 135/95   CF LITE 10 ring rows 10 front squats 10 V ups 10 sumo deadlift hi pull...

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WOD Saturday 10/19/18

WOD Saturday 10/19/18

Partner WOD Row 1000m/800m alternating every 250m/200m Then 2 Rounds 20 Ground to OH 135/95 (Rx+155/110) 40 Box Jumps 24/20″ 60 Jumping Lunges 80 Kettlebell Swings 55/35 100 Goblet Squats then after 2 Rounds… Run 2000m alternating every 200m or...

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WOD Friday 10/19/18

WOD Friday 10/19/18

See wodify for full details   STRENGTH: 10m emom groumd to overhead   WOD ”three wise men tribute”   CF LITE three wise men tribute scaled     ENDURANCE: 6 rounds- 10 deficit Back rack lunges 50 dubs 15 jump squats 10...

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WOD Thursday 10/18/18

WOD Thursday 10/18/18

Details on wodify! Gymnastics   WOD: Alternating rounds with a partner complete 3 Rounds each. 20/16 Cal Assault bike* 20 KB Deadlift (2-55’s/ 2-35’s)   CF LITE gymnastics scales on wodify   ENDURANCE 5 rounds 500m row 10 wall...

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WOD Wednesday 10/17/18

WOD Wednesday  10/17/18

Strength: dynamic bulgarian split squat Glute bridge   WOD Get as far as you can by working 3 min on and resting 2 min for 20 min 3 toe to bar (T-2-B) 3 power cleans 6 T-2-B 3 power cleans 9 T-2-B 3 power cleans 12 T-2-B 6 power cleans 15...

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WOD Tuesday 10/16/18

WOD Tuesday 10/16/18

See wodify for details* strength: split jerk WOD 10 rounds: 10 back squat 95/65 30 dubs   CF LITE WOD: 5 Rounds 10 Back Squat 30 Singles   ENDURANCE: 21 thruster 21 burpee 600m run 15 thruster 15 burpees 400m run 9 thruster 9 burpees...

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WOD Saturday 10/13/18

WOD Saturday 10/13/18

See wodify for details* METCON (AMRAP – ROUNDS AND REPS) “Partner WOD” 30 min AMRAP 30 Air Squats 19 Power Clean 135/95 7 Chest to Bar Pull Up plus…. Alternating Row and Runs At 321 go… Partner A starts the AMRAP Partner B completes a 500/400m...

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WOD Friday 10/12/18

WOD Friday 10/12/18

Log in to wodify for details*   Strength 12 min emom hang squat snatch – snatch – OHS   WOD: 20min AMRAP 80 Double Under (100 Single) 40 Wall Ball Shots 20/14 30 Toes-to-Bar 20 Single-Arm Dumbbell Snatch 40/25 50′ Weighted...

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WOD Thursday 10/11/18

WOD Thursday 10/11/18

See wodify for detailed programming * Gymnastics   WOD: 18 min AMRAP Buy in 1 mile run with remaining time AMRAP 9 Deadlift 6 Front Squat 3 Shoulder to OH Barbell Rx 115/80 Rx+135/95 Record only Barbell Reps CF LITE 14 min AMRAP 800m Run...

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WOD Wednesday 10/10/18

WOD Wednesday 10/10/18

Happy birthday Sheri!!!!!   See wodify for specifics-* Strength: Back squat 1rm   WOD: 3 min max calories   ACCESSORY WORK   CF LITE back squat 3min max calories accessory work   CF ENDURANCE 5 rounds: 400m row 50 dubs

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WOD Tuesday 10/9/18

WOD Tuesday 10/9/18

Strength: Every 90 sec for 8 sets Power Clean + 3 Push Press + 1 Split Jerk   WOD: 15-12-9-6-3 reps for time of: Hang Power Clean 95/65 rx  115/80 rx+ Shoulder to OH 95/65 rd 115/80 rx+ Chest to Bar Pull-ups   CF LITE: 15-12-9-6-3 reps...

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