WOD 3/3/17

WWPF – FOR TIME   60 Cal Row 40 Power Snatches, 115/73 15 Synchronized Burpee over bar   60 Cal Row 30 Power Snatches, 135/93 15 Synchronized Burpees over bar   60 Cal Row 20 Power Snatches, 155/103 15 Synchronized Burpees over bar   60 Cal Row 10 Power Snatches, 185/123 15 Synchronized Burpees over

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WOD 3/2/17
WOD 3/2/17

Power Clean   3-3-3   Then   12 min AMRAP   10 Kettle Bell Swings (53/35) 10 Power Cleans (95/63) 10 Box Jumps (24/20)   Post Loads and Times to Zen and Comments:  

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WOD 3/1/17
WOD 3/1/17

Bench Press: 3 RM Weighted Strict Pull-ups: 3 x 5   Then….   21-15- 9 OHS, 95/63 Toes 2 Bar   Order Wednesday before midnight for Sunday Drop off    

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WOD 2/28/17
WOD 2/28/17

3x500m Row (0:00, 5:00, 10:00) Then…. 4 Rounds 400m Run 50 Double Unders 20 Pushups   Foose being Foose

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WOD 2/27/17
WOD 2/27/17

  Find a 6 rep max Back Squat then perform 2 sets at 90% 15min AMRAP 10 Pendlay Rows 10 Deadlifts 10 Power Cleans 10 Front Squats 10 Shoulder to Overheads 115/75 try to perform whole sequence without putting the bar down.

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WOD 2/26/17

9am Open Gym 10am Oly Class 11am Enduro   4 Rounds: Run 400m Row 400m *Rest 3 minutes between rounds   17.1 has me like…..        

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WOD 2/25/17

8am- Open WOD and regular class 9 am- Open WOD and regular class 10-12:30- Open Gym Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs

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WOD 2/24/16

Push Press: Establish 3RM   Then….   WWPF For Time   400m Relay Run 50 Synchronized Wall Ball Shots, 20/14 21 Pullup Relay (partner hangs from bar)   400m Relay Run 40 Synchronized Wall Ball Shots 15 Pullup Relay (partner hangs from bar)   400m Relay Run 30 Synchronized Wall Ball Shots 9 Pullup Relay

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WOD 2/23/17

Clean 2-2-2   Then:   Annie Full Of Grace   50 Double Unders 50 Situps 10 Clean and Jerks (135/93) 40 Double Unders 40 Situps 8 Clean and Jerks 30 Double Unders 30 Situps 6 Clean and Jerks 20 Double Unders 20 Situps 4 Clean and Jerks 10 Double Unders 10 Situps 2 Clean and

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WOD 2/22/17

Bench Press: 6RM Weighted Strict Pullups: 3 x 3   Then…   AMRAP 16 minutes 20 Alt Pistols 100m Run 20 Toes 2 Bar 100m run 20 HSPU 100m Run 2 days away from 17.1 Sign Up!  

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WOD 2/21/17

Hang Snatch above knee 2-2-2 Then… 4 Rounds 300m Run 5 Snatch (full squat) 135/93 5 Ring Muscle Ups   Don’t forget to sign up for The Open at games.crossfit.com.  Choose CFWC Snatches and Jerks  

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WOD 2/20/17

Work up to a 6 rep Back Squat then 2 more sets of 90%. 12 min EMOM 1st min 2 rope climbs or 1 legless 2nd min 10 Medball clean to Wall ball 20/14 10 ft.

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