WOD 8/15/18
WOD 8/15/18

Bench Press: 4 RM 2 x 4 @ 85-90%   Then…   Tababa – 8 rounds of 20 seconds of max work followed by 10 sec of rest for each movement Cal Row Russian Twists, 20/14 Lateral Box Jump Overs, 20/16 Russian Alt Swings, 70/53     Sign up for our Free Trial Yoga Class

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WOD 8/14/18
WOD 8/14/18

EMOM 7 Minutes 3 Hang Snatch Then…. AMRAP 17 Minutes 30 DB Snatch 50/35 20 DB OH lunge in place (regional standard) 50s/35s 15/10 Cal Bike 5 Bar Muscle Ups Pete and Ara, bench brothers  

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WOD 8/13/18
WOD 8/13/18

Back Squat 4RM then 2×4 @90%+ Then… 8 min Ladder DB Power Cleans  2-4-6-8-10 etc… (50/35) Two Push-up Burpee 1-2-3-4-5 etc…

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Endurance 8/12/18
Endurance 8/12/18

9 am – Olympic Lift Technique Class 10 am- Endurance 9-11- Open Gym Olympic Lift: Snatch +OHS @75-85%/ 2+3×4 Snatch Balance, work to a heavy set of 3 or Snatch Grip Push Press @85%/ 5×3 ENDURANCE: AMRAP 35 Minutes 10 Pullups 15 Pushups 20 Goblet Squats 53/35 30 Situps 300m Run *At some point must

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WOD 8/11/18
WOD 8/11/18

Push Press 3-3-3   Then:   14 Min AMRAP of:   10 Push Press 95/63 10 Med Ball Sit Ups 20/15 10 Burpees   Post Loads and Times to ZEN and Comments:  

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WOD 8/10/18
WOD 8/10/18

WWPF FOR TIME: 3 Rounds 30 Hang Power Cleans, 135/93 (Partner holds Front Rack) 20 Weighted Push-ups, 45/25 10 Alt Burpee Box Jumps, 30/24   200m Med ball Run Relay, 20/14   2 Rounds 45 Front Squats, 135,93 (Partner holds front rack) 45 Pull-ups (Partner Hangs)   2oom Med Ball Run Relay, 20/14   1

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WOD 8/9/18
WOD 8/9/18

15 Min To work Up to Heavey Power Snatch   Then:   50 Dumbbell Snatch 50/35 50 Double Unders 40 Dumbbell Snatch 40 Double Unders 30 Dumbbell Snatch 30 Double Unders 20 Dumbbell Snatch 20 Double Unders 10 Dumbbell Snatch 10 Double Unders   Post Loads and Times to Zen and Comments:  

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WOD 8/8/18
WOD 8/8/18

Bench Press: 4 rm 2 x 4 @85-90%   Then….   3 Rounds of…. 3 min AMRAP Ladder: 1-2-3-4…. Thruster, 95/63 Toes 2 Bar *Rest 2 min between each round *Do not start over. continue working up the ladder during each AMRAP.           

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WOD 8/7/18
WOD 8/7/18

10-15 Minutes to a Heavy Clean Then…. In Any Order with a 23 minute running clock AMCAP (as many calories as possible) 7 Minutes Assault Bike 1 Minute Break AMRAP 7 Minutes Burpee Muscle Ups or Burpee Pullup 1 Minute Break AMRAP 7 Minutes 5 Squat Clean 205/143 30 Double Unders   Mike M practicing

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WOD 8/6/18
WOD 8/6/18

Back squat 4 rm then 2×4@85-90% Then 12 min EMOM 1st min Rope Climbs ME 2nd min Heavy Single Arm KB Swing ME Progressions aren’t just for movement, we can practice them in our nutrition habits too!  

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Endurance WOD 8/5/18
Endurance WOD 8/5/18

9 am- Olympic Lift Technique Class 10am- Endurance 9-11- Open Gym Endurance Kelly 5 Rounds 400m Run 30 Box Jumps 24/20 30 Wall Balls *Must row 1000m and complete 30 burpees at some point during workout* Today is the last day of the Crossfit Games! Watch Evan Haines complete at games.crossfit.com or on the Crossfit

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WOD 8/4/18
WOD 8/4/18

Deadlift: 3-3-3   Then…   “Elizabeth” 21-15-9 Power Clean, 135/93 Ring Dip            

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