WOD Archive

Wednesday, 16 August 2017

Strength Front squat 5-5-5-5-5 -reps are unbroken -rest as needed between sets -use same weight with each set   Workout With a VEST, 200m run then… 3 rounds of: 4 ring dips 8 air squats 12 pull ups 16 walking lunges then… 200m run

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Tuesday, 15 August 2017

Skill Muscle up progressions  Workout 2 rounds for time*: 20 Clean and Jerk, 135/95 40 bar facing burpees TIME CAP-16 minutes   *ONLY if first round is completed under 8-MINUTES, you may advance to the 2nd round. SCALE AS NEEDED. Its your choice on how long this workout will be….

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Wednesday, 09 August 2017

Strength Strict Press Gainz:: 3 x 70%, 3 x 75%, 3 x 80% Maintain–4x 15 unbroken, empty barbell push press Workout 4 rounds for time Handstand walk, 24′ 10 DB power snatch, 50/35, alt. arms TIME CAP 14 minutes *Scale HS walk t0 14 shoulder taps (7L/7R)    

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Monday, 07 August 2017

Strength Bench Press Gains:::5 x 80%, 3 x 85%, 1 x 90% Maintain::: 4x 12 Deficient push ups. Full push ups. Chest to deck. Workout: 500m row 10 HSPU 20 Pull ups 30 Med-ball cleans, 20/14 20 Toes to bar 10 Heavy (for you) wall ball 100 double unders

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Friday, 04 August 2017

::Skill:: 2014 Games, Sprint Sled 1 100 yd/60 yd sled push, 95 Time Cap 2 minutes ::Workout:: 2013 Games, Event # 5 “Legless” For time: 27 thrusters, 95/65 4 rope climbs, legless 21 thrusters 3 rope climbs, legless 15 thrusters 2 rope climbs, legless 9 thrusters 1 rope climb, legless…

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Thursday, 03 August 2017

Strength Gainz and Maintaining:: EMOM x 10 mintues 1 push press + 1 push jerk + 1 split jerk weight = 70-75% of 1 rep max Workout:: 2017 Games Age division, Event 6 Vest Triplet Teenage & M/W 35-49: 4 rounds, with a vest: 400m run 24 air squats 12…

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Wednesday, 02 July 2017

2010 Games. Womens: 1st place: Kristen Clever 2nd place: Annie Thorisdottir & 3rd Place Valerie Voboril Mens: 1st place: Graham Holmberg, 2nd place: Chris Spealler, & 3rd place: Rich Froning Jr. ::Strength:: Deadlift Gainz- 5 reps at Maintaining: 3 sets of 10 reps at 70-75% ::Workout:: CrossFit Games 2010, Event…

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Tuesday, 01 August 2017

The Top Male CrossFitter for 2008 is Jason Khalipa of CrossFit Unlimited in Milpitas, CA. Josh Everett came in second, with Jeremy Thiel in third. The Top Female CrossFitter for 2008 is Caity Matter of Gahanna, OH, where she trains with Rogue Fitness. Tanya Wagner took second place and Gillian…

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Monday, 31 July 2017

::ITS GAMES WEEK:: Each workout this week will be a past Games event. Check out this link to see how this week is laid out, including the schedule of the 2017 Games events https://games.crossfit.com/games/info Strength Back Squat Gainz- 5 reps at 75%, 3 reps at 80% and 1+ reps at…

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Friday, 28 July 2017

Strength EMOM x 10 2 snatchs, full. Increase weight each minute Met Con 12-10-8-6-4-2 DB Snatch, 50/35 200m run after each set of repitions   **We did a similar workout in April. This time, we are doing less running but 12 more reps. Use the same weight you did and…

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Wednesday, 26 July 2017

:: When women support each other, incredible things happen :: Strength EMOM x 12 minutes odd- Cleans even-Power Cleans *For Gainz-use 80-85% of 1rep max and do 3 reps each minute *For maintaining- use 65-70% and do 5 reps each minute Met Con 5 rounds for time: 10 front squat,…

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Tuesday, 25 July 2017

:INVINCIBLE: Impossible to defeat… Skills- Spend 15 minutes working on Chest to bar pull ups. Use a band to assist you while getting your chest to touch the bar. Try tempo chest to bar pull ups, allowing 3-5 seconds on the ascend and 3-5 seconds on the descend.   Met…

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Monday, 24 July 2017

The body achieves what the mind believes… Strength Bench Press Gainz-3 @ 75%, 3 @80%, 3 @ 85% —or—- Maintain- 3x Max effort rep’s at 70% of 1RM.   Met Con For Time: 1 mile Assult bike 50 wall ball, 20/14 30 push ups 10 toes to bar

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Friday, 21 July 2017

Skill– EMOM x 10 minutes 100m sprint  or 15calories assault bike  or 130m row  Met-Con Buy in: 25 burpees Then… 7 rounds 7 Push press, 155/105 7 pull ups Then… Buy out: 25 burpees *weight is from the ground; needs to be heavy for you.

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