WOD 1/19/16

10 Minutes to heavy 3 rep Push Press Then…. Open WOD 12.3 AMRAP 18 Minutes 15 Box jumps, 24″/20 box 12 Push Press 115/73 9 Toes-to-bar *Masters 55+ use 95/55*   You can sign up for the Open at http://games.crossfit.com/

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WOD 1/18/16

Test: 1 RM Back Squat Then… 5-4-3-2-1 KB Snatch per arm 53/35 Clean (full squat) 165/113 With 2 Rope Climb 15′ after each round Happy birthday to the late, the great, Martin Luther King Jr.  

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WOD 1/17/16

10am Oly Lifting 11am Enduro 1600 run 40 wall ball shots, 20/14 15 T2B 12oom run 30 wall ball shots 15 T2B 800m run 20 wall balls shots 15 T2B 400m run 10 wall ball shots 15 T2B Marco competing in Miami. Good luck also to Steph, Nate, and MB !

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WOD 1/16/16

Jerk: 2-2-2 Then… 10 min ladder: 3-6-9-12-15-18-21… Hang Power Clean Front Squat S2OH RX: 135lb /93lb Lost & Found Bin is full. Claim by Sunday!

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WOD 1/15/16

Power Snatch: 2-2-2 (Touch & Go) Then… “WWPF” 3 Rounds: 10 Alt Snatches, 95/63 2 Rope Climbs (mix anyway) 3 Rounds: 10 Alt Snatches, 115/73 4 Rope Climbs (mix anyway) 3 Rounds: 10 Alt Snatches, 135/83 6 Rope Climbs (mix anyway)   Good luck to Marco, Steph, Nate, and MB!    

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WOD 1/14/16

Deadlift 3-3-3 Then: 50 Double Unders 21 Deadlift 21 Dips 40 Double unders 15 Deadlift 15 Dips 30 Double unders 9 Deadlift 9 Dips 20 Double unders 3 Deadlift 3 Dips (225#/155#) Post Loads and Times to ZEN and Comments:  

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WOD 1/13/16

10 minutes of Handstand Practice Then… For Time: 15 Power Snatches, 135/93 30 Over the box Jumps, 24/20 50 Pull-ups 30 Burpees over bar 15 OHS, 135/93   Penn Fusion Soccer is back training with CFWC

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WOD 1/12/16

Power Clean 2-2-2 Touch and Go Then…. Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/123 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9

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WOD 1/11/16

2 rep max back squat then 2 sets @90% 5 rounds for time: 20 walking lunges w/plate overhead 45/25 20 v-ups

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WOD 1/10/16

10 am- Olympic Lift Class 11 am- Endurance 5 Rounds 30 Double Unders 25 Sit Ups 20 Supermen 15 Goblet Squats 10 Ring Rows *Must Row 1000m at some point during workout* CASH OUT: 1 Mile run   Coach Nikki at the American Open 63kg A session            

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WOD 1/8/16

Clean: 2-2-2 Then…. “WWPF” 42 Hang Power Cleans 135/93 42 Pullups 30 Hang Power Cleans 165/113 30 C2B Pullups 18 Hang Power Cleans 195/133 18 Bar Muscle Ups  

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