10
Jan
WOD 1/11/13
Back Squat: 5x5x5 Then… W/a partner, complete the following: 30 Burpee Box Jumps, 24/20 (partner holds chin over pullup bar) Partner carry relay, 200ft 20... Read More
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WOD
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9
Jan
WOD 1/10/13
Thruster: 20 Min to Find 1 Rep Max Then: 2011 and 2012 Final CrossFit Games Open Workout Complete as many reps as possible in 7... Read More
8
Jan
WOD 1/9/13
Snatch: 20 minutes to find 1RM Then… 12 Min AMRAP: 15 OHS, 95/65 30 Double Unders 15 KB Swings, 53/35 HAPPY BIRTHDAY JANICE!
7
Jan
WOD 1/8/13
Front Squat 5-5-5 3 second pause on reps 1 and 5 Then…. Tabata 8 Rounds of each movement, 20 seconds of work, 10 seconds of... Read More
6
Jan
WOD 1/7/13
Perform Ten 5 position Cleans. Try and increase each time, start with 70% 1RM Clean. 5 position Clean: 1st pos pull to knee, pause 2nd... Read More
5
Jan
WOD 1/6/13
10 minutes of Tabata sprinting for laps Then… For Time: 9 Bar MU 50 Split Jumps (ALT) 30 Wall Balls, 20/14 7 Bar MU 40... Read More
4
Jan
WOD 1/5/13
For time: 15 Handstand Push Ups 1 Pull Up 13 Handstand Push Ups 3 Pull Ups 11 Handstand Push Ups 5 Pull Ups 9 Handstand... Read More
3
Jan
WOD 1/4/13
With a partner, find a 1 Rep Max Back Squat (15 min cap) *Total up weight for a final score. Partners will work off of... Read More