December 11, 2013
14 minute EMOM:
Even: Snatch + 2 Snatch Balance @ 55% Snatch
Odd: 5 Bastards
Then.
For time:
100 Double Unders
15-12-9
HSPU
KB Swing 53/35
Air Squat
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Today's WOD
Your workout of the day!
December 10, 2013
1) Power Clean:
5×3 (use 70% of your 1RM Clean + Jerk)
2) For total time:
1000m Row
Rest 1:1
750m Row
Rest 1:1
500m Row
Rest 2:1
250m Row
3a) 2x ME Ring L-Sit
3b) 2x 10 GHD Sit-Ups
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December 9, 2013
If you don’t have a 1 RM Front Squat from Friday, you’ll be establishing one today.
1) 4 Rounds: (no rest between your front squats and back squats, you’ll use the same bar)
7 Front Squats + 13 Back Squats @ 55% of your 1RM Front Squat (refer to 6DEC13)
2) 12 minute AMRAP
3 Pull-Ups
6 K2E
9 T2B
12 Box Jumps 24″/20″
How are your calves feeling from “Flight Simulator”?
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December 8, 2013
Behind the Neck Press – Wide Grip
5×3
Go heavy but sub-maximal
Then,
5 Rounds; slowest round goes on whiteboard:
5 Hang Power Snatch 95/65
10 Bastards
15 Push-ups
20 Sit-ups
Rest 30 seconds
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December 6, 2013
Everything is a blur at 6am!
Have you checked out the PurePharma supplements?
Our favorite is the 3-pack with a month’s supply of the most important supplements you need. Fish Oil, Vitamin D and Magnesium all in an easy foil pack.
1) 3 x Max effort unbroken muscle-ups, rest as needed
2) 30 Burpees for time
3) “Elizabeth” (refer to 8JUL13)
21-15-9 for time:
Clean 135/95
Ring Dips
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December 5, 2013
Please try to make it in today! We’re going to establish a new 1RM Front Squat; we’ll be using this number in the future.
Can you imagine if you found CrossFit at 12 years old?
http://www.youtube.com/watch?v=0JHQqsE-rxM&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng
1) 8 minute EMOM
3-Position Snatch: Power Position – Hang Above Knees – Floor
@ 60% of 1RM Snatch (Refer to 28OCT13)
2) Establish 1RM Front Squat
15 minutes
3) OPT’s “flight simulator“:
For time, 12min time cap;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
Post time to comments.
You MUST stop between sets; you CANNOT skip singles during sets.
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December 4, 2013
Lost and found is going to become lost and gone! Please claim your stuff by the end of the week.
16 minute AMRAP
40 Air Squats
30 Push-Ups
20 Burpees
10 HSPUs
800m Run
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December 3, 2013
1a) Hang Clean
5×3 60% of max Clean
1a) Weighted Pull-Ups
5×4 Go heavy
2)3 Rounds for time
20 Kettlebell Swings 53/35
30 Double Unders
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December 2, 2013
25 burpees for time
Then,
20-minute EMOM for load and completion
Every minute on the minute for 20 minutes, complete:
Even, 7 push jerks
Odd, 7 chest-to-bar pull-ups
The load will be determined by the athlete.
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December 1, 2013
So, who’s going to rock the ugliest sweater?
Stop ripping your hands!
Back Squat (refer to 30SEP13)
10 @ 55%
8 @ 65%
6 @ 70%
4 @ 75%
Then.
“Nancy” (Refer to 5AUG13)
Five founds for time of:
400m run
15 OHS (95#/65#)
(Nancy wasn’t going to be today’s metcon but after Saturday our overhead squats need some work)
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