WOD 7/23/16

The whole workout will be outside.  Bring a water bottle. The Hills Have Eyes 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20 KB Swings 53/35 finish 400m loop after each round *workout ends when you have carried your med ball and kb back inside*

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WOD 7/22/16

“WWPF” 50 DU/50 DU 42 Thrusters, 95/53 9 Rope Climbs 50 DU/50 DU 30 Thrusters, 115/73 7 Rope Climbs 50 DU/ 50 DU 18 Thrusters, 135/93 5 Rope Climbs Fancy Nancy

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WOD 7/21/16
WOD 7/21/16

Front Squat 3-3-3 No Pause This Week   Then:   10 Min Ladder   3 power cleans 3 box jumps 6 power cleans 6 box jumps 9 power cleans 9 box jumps 12 power cleans 12 box jumps ETC…………   (135# and 24″ Dudes / 93# and 20″ Lady Dudes)   Post Loads and Reps

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WOD 7/20/16

Establish a 1RM Strict Press Establish 1Rm Weighted strict Pullup Then… For Time: 4oom Run 21 Toes 2 Bar 21 Shoulder 2 OH, 135/93 400m Run 15 T2B 15 S2OH 400m Run 9 T2B 9 S2Oh

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WOD 7/19/16

Snatch 2-2-2 (does not have to be touch and go) Then….. Crossfit Games Masters Event 2 12-9-6 Snatch (weight increases each round 135/93, 155/105, 185/123) Ring Muscle Up   MEN: Pre-order new CFWC gear HERE WOMEN: Pre-order new CFWC gear HERE  

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WOD 7/16/16

ASU Plate Workout 45/25 Reps for each round of weights – 16, 15, 14, 13, 12, 11, 10. Bicep Curls Transverse lunge (Keeping plate OFF the body!) Plate swing Wood Choppers (Over each shoulder) Front Lunge Halo’s (Around the head – Each way) Bent Over Rows Oblique Twists (Keeping plate OFF the body!) Overhead High

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WOD 7/15/16

WWPF 125 Kb Swings, 53/35 200′ Wheel Barrow Walks 100 Pullups 200′ Wheel Barrow walks 75 Med Ball Situps, 20/14 200′ Wheel Barrow Walks 50 Burpee Box Jumps, 24/20 Our Gymnastics 3 Part Series starts Friday Evening 3 session package: $60 Single sessions: $25 Click HERE to Buy    

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WOD 7/14/16
WOD 7/14/16

Front Squat 3-3-3   Then   5 Rounds of:   7 Power Snatch 135/93 14 Ring Pushups 21 Wall balls (20/15)   Post Loads and times to Zen and Comments:  

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WOD 7/13/16

Strict Press: 3 x 3 Weighted Strict Pullup: 3 x 2 Then… For Time 400m Run 21 SDHP, 75/53 21 HSPU 300m Run 21 SDHP 15 HSPU 200m Run 21 SDHP 9 HSPU          

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888-338-9366
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