WOD 5/22/15

10 minutes of Handstand Walk Practice Then… 2015 Team Regional Event 7…kinda: 30 Cal Row – Partner holds Deadlift, 315/205 30 HSPU  – partner holds handstand 30 Toes 2 Bar – Partner hangs from bar 50′  Front Rack  Walking Lunges, 135/83 (16 in place lunges)- partner holds front rack *Partners will switch and complete all

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WOD 5/21/15

15 Min Find 1 Rep Max OverHead Squat Then: 15 Min Amrap of: 14 Deadlift (135/93) 12 Toes Through Rings 10 Hang Power Clean (135/93) 8 Burpess 6 Push Press (135/93) Post Loads and times to ZEN and Comments:  

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WOD 5/20/15

Bench Press: 3 x 5 Bent Over Row: 3 x 5 Then… FOR TIME: 200m Run 21 Power cleans, 135/83 50 Double Unders 200m Run 15 Power cleans, 155/103 50 DU 200m Run 9 Power cleans, 185/133 50 DU  CFWC was well represented. Thanks for the support and can’t wait until we make our run

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WOD 5/19/15

Power Snatch 1-1-1 Then…. 5 Rounds 5 Bar Muscle Ups 7 Power Snatches 135/93 10 Burpee Box Jumps 24/20   Congratulations to Gary on his 500 lb back squat!

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WOD 5/18/15

Congratulations to our team for representing us at regionals for the 6th year straight! 1 rep max Back Squat Then… For 12 min: Repeat TABATA intervals (20 seconds on, 10 seconds off) Complete the sequence below 3x total. Score your total reps. 2 rounds Pull Up 20 seconds Rest 10 seconds 2 rounds Push Up

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WOD 5/17/15

9am- open gym 10am Oly class 11am Enduro WOD For Time 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile run

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WOD 5/16/15

Wishing our team the best going into day 2 at CrossFit games Regionals! For time: 50 meter walking lunge 150 meter sprint 20 Toes to bar 50m walking lunge 150m sprint 20 v-ups 50m walking lunge 150m sprint 20 sit-ups

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WOD 5/15/15

10 minutes of handstand walk practice Then… “Wacky Wiser Partner Friday Threesome” 2015 CrossFit Regional Team Event 2 – Teams of 3 175 Snatches, 75/53 25 Rope Climbs 115 Thrusters, 115/73 ::25 minute cap:: * 1 bar for snatches, 1 bar for thrusters, 1 rope Everyone can watch the CFWC Snatches & Jerks Live all

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WOD 5/14/15

Over Head Squat 5-5-5 Then 5 Rounds of: 9 Power Cleans 155/103 12 Ring dips 15 Push ups Post Loads and Times to Comments and Zen:

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WOD 5/13/15

Bench Press: 3 x 3 Bent Over Row: 3 x 3 Then… AMRAP 14 Minutes 18 Kb Swings, 70/53 15 C2B Pullups 12 Alt Pistols The 2015 Snatches & Jerks Girls Team

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WOD 5/12/15

EMOM 7 1 Snatch 1 Hang Snatch Then….. 10-8-6-4-2 Wall Climbs Hang Power Snatch 115/83 200m Run after each round CFWC lifters with Coach Ryan    

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WOD 5/11/15

Back squat: deload 3×5@60% 3×4@65% 3×3@70% What has 2 thumbs and a birthday??? THIS GUY!!! 3 bars of Wingerter 10-1 Power clean Push press Front squat *95/63

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888-338-9366
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