WOD 2/14/17

WBPT-VALENTINE PARTNER WOD With a partner: AMRAP 7 MINUTES SQUAT Clean and Jerk 185/123 THEN…. With a Partner: AMRAP 15 Minutes 3 Hang Power Cleans each 185/123 5 Synchronized bar muscle ups  (scale 7 pullups) 14 Alt box jumps, 30/24 Don’the forget to sign up for The Open!    

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WOD 2/13/17

8 rep max Back Squat then perform 2 sets of 8 at 9o% 16 min AMRAP  “Floyd” Cal Row Burpees  w/ a partner one person rows while other burpees.  Score total number of cals and burpees. Correctional Officer Sgt. Steven Floyd died during a hostage standoff inside the James T. Vaughn Correctional Center in Smyrna,

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Endurance WOD 2/12/17

9 am-open gym 10 am-Olympic lifting 11 am-endurance   21-15-9 Front squat 95/63 Pushup 1 mile RUN 21-15-9 Double under Med ball sit up Wall ball 1600m ROW

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WOD 2/11/17

Hang Power Clean: 3-3-3   Then…   30-20-10 Kb Swing, 70/53 Hang Power Clean, 115/73 Toes 2 Bar Some of our newest new you members!

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WOD 2/10/17

WWPF 16.1 Open WOD Relay spin off 30 min Relay AMRAP 8 Front Rack Lunges, 135/93 8 Burpees over bar 8 Front Rack Lunges 8 C2B Pullups *Tag partner after each round. Post total rounds New You Learning the Snatch

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WOD 2/9/17

Snatch   2-2-2   Then   21-15-9-15-21   Power Snatch 95/63 Box Jumps Push Ups   Post Loads and Times to ZEN and Comments:  

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WOD 2/8/17

Bench Press: Establish a 10rm Strict Weighted Pullups: 3 x 5reps Then… 15.3 AMRAP 14 minutes 7 MU 50 Wall Ball Shots, 20/14 (10’/9′) 100 DU Are you registered for this years open?

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WOD 2/7/17

15 Min to heavy Clean and Jerk Then… AMRAP 18 Minutes 750m Row 15 Cleans 185/133 15 Jerks 185/133 3 Legless Rope Climbs 15′ OR 5 Rope Climbs 15′ Don’t forget to sign up for The Open!! Games.crossfit.com

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WOD 2/6/17

8 rep max Back Squat then perform 2 sets of 8 at 90 % 30-20-10 Alt Reverse OH lunge (on a 45# plate) 45/25 Alt KB Snatch 53/35 Knees to Elbow

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WOD 2/5/17

Sunday Endurance WOD   3 Rounds of:   4 Stations, 90 Seconds Per Station   Row For Calories Situps Step Ups With Plate Double Unders   2 Min Rest Between Rounds   Post Loads and Times to Zen and Comments:     Sign Up for the Games today. They Start February 23rd.

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WOD 2/4/17

Deadlift 5×1   Then   21 Push Press 95/63 21 Pullups 18 Push Press 18 Pullups 15 Push Press 15 Pullups 12 Push Press 12 Pullups 9 Push Press 9 Pullups 6 Push Press 6 Pullups 3 Push Press 3 Pullups   Post Loads and Times to ZEN and Comments:     Sign Up for

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WOD 2/3/17

WWPF – 34 min Running Clock  0:00 – 10:00 10 mins to establish a max Jerk   —–2 Min rest—– 12:00 – 25:00 13 Min AMRAP 6 Synchronized Bar MU 12 OHS, 135/93 (1 bar/mix reps anyway) 20 Alt Box Jumps, 30/24   —-2 Min Rest——- 7 min AMRAP 34 Synchronized Wall Ball Shots 34 Synchronized Toes

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