posts under Uncategorized category

10 Mar

THURSDAY 3/10/16

SWOD: OH Squat 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 20-16-12-8-4 HSPU Thrusters (65/45) Rx+(95/65)

09 Mar

WEDNESDAY 3/9/16

SWOD: Romanian Deadlift 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 15 min. AMRAP 5 Pull Ups Rx+C2B 10 KBS (53/35) 15 Sit Ups Rx+Med Ball (20/14)

07 Mar

TUESDAY 3/8/16

SWOD: Push Press 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 4 RFT 20 Box Jump Overs (24/20) 12 S2OH (115/75) Rx+(135/95) 400 M Run

06 Mar

MONDAY 3/7/16

SWOD: Back Squat 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed adding 30lbs e& decrease squat clean reps by 2 […]

03 Mar

FRIDAY 3/4/16

SWOD: Front Squat 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 10 min. AMRAP 10 Wall Balls (20/14) 10 KB Snatch (53/35) 1 C&J (135/95) Rx+(135/115) *Add 1 C&J Each Round*

02 Mar

THURSDAY 3/3/16

SWOD: Deadlift 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 45 sec. On 15 sec. Off 5 Rounds HSPU Box Jumps (24/20) T2B / K2E

01 Mar

WEDNESDAY 3/2/16

SWOD: Back Squat 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 12 min. AMRAP 20 KBS (53/35) 20 Push-Ups 2 Squat Cleans (155/105) Rx+(185/125)

01 Mar

TUESDAY 3/1/16

SWOD: Jerk 1×5@55% 1×3@65% 5×1@75-95% 1×3@65% 1X5@55% WOD: 6 RFT 10 S2OH (115/75) Rx+(135/95) 15 Sit-Ups Rx+(20/14 Med-ball) 20 Double Unders (1:4)

26 Feb

Monday 2/29/16

WOD: CrossFit Games Open 16.1 20 min  Amrap 25ft Overhead Walking Lunge (95/65) 8 Bar Facing Burpees 25ft Overhead Walking Lunge (95/65) 8 Chest to Bar Pull ups Scaled: Front Rack Lunges (45/35) Jumping Pull Ups

25 Feb

THURSDAY 2/25/16

SWOD: Back Squat 2×5@55% 2×5@65% 5×3@80% WOD: 15 min. AMRAP 10 HSPU 10 Wall Balls 10 T2B / K2E EMOM: 1 Snatch (115/75) Rx+(135/95)

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