WEDNESDAY – 11/11/15

Category Archives: WOD

WEDNESDAY – 11/11/15

Remembrance Day 11 min AMRAP 1 min pause for remembrance 11 min AMRAP 11 Hang Power Snatches (35/25) 11 Sit-ups 11 Bar on shoulders Lunge (35/25) 11 Down-ups

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WEDNESDAY 04/11/15

Nate As many rounds as possible in 20 min 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (32/24) In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

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TUESDAY 27/10/15

A. Coaches’ Warm-up B. Skill work C. 4 Rounds for time of: 21 Wallball 9/6 18 Pull-ups 15 KB Swings 24/16 12 Handstand Push-ups

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BIG WOD WEDNESDAY – 05/08/15

Hero WOD Get booked in.

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TEAM – SAT 01/08/15

Courtesy of European Inferno In pairs: A. In a 4 min window establish a max weight in: 1 Power Clean + 1 Thruster *Score is the combined max weight of both lifters max effort *E.g. Lifter one gets 90kg, lifter two gets 100kg. Score is 190kg. – 4 minute transition – B. In a 4 […]

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BIG WOD WEDNESDAY – 22/07/15

From CrossFit.com 27/06/15 Rx For time: 80 squats 70 push-ups 60 one-legged squats, alternating 50-calorie row 40 single-arm overhead squats (15/10kg DB) 30 handstand push-ups 20 thrusters (2x 15/10kg DB) 10 muscle-ups SCALED For time: 80 squats 70 push-ups 60 one-legged squats to box 50-calorie row 40 single-arm overhead squats (10/5kg DB) 30 handstand push-ups 20 thrusters (2x […]

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TEAM – SAT 27/06/15

In teams of 3, for total reps: 10 Deadlift (45/30) 10 STOH (45/30) 10 Front Squats (45/30) 10 Pull-ups AMRAP Down-ups Sets: 30 sec set 60 sec set 90 sec set 120 sec set 90 sec set 60 sec set 30 sec set Here’s how it works… On ‘Go’ P1 will get 30 sec to get as […]

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LIFT – THU 25/06/15

A. All on empty bar 5 OHS with slow descent 5 Good Mornings 5 OHS with pause at bottom 5 Good Mornings 5 OHS Sotts Press 5 High Hang Snatch; 2 sets B. EMOM 10 3 High hang snatch C. Every 2 min for 10 min: 5 Snatch Grip Deadlift D. 10 min to complete: […]

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AMRAP – WED 24/06/15

40 minute AMRAP Run 400m 30 Wall Ball (9/6) 30 Pull-ups Run 400m 30 Box Jumps (24/20) 30 KB Swings (32/24)

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LIFT – TUE 23/06/15

A. All on empty bar 5 Full Grip Front Squat 5 Strict Press 5 Full Grip FS (3 sec hold) 5 Push-press 5 Thrusters 5 Hang Cluster; 2 sets B. Cluster Build to a heavy single C. For time: 30 Thrusters *Rx is 70% of B D. Coaches’ Finisher

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