Month: December 2014

CrossFit WOD 12/30/2014

  Strength: Deadlift 5, 5, 5, 5, 5 WOD: “Diane” 21-15-9 Deadlift 225 Handstand Push Up 

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CrossFit WOD 12/29/2014

  Strength: Back Squat 5, 5, 5, 5, 5 WOD: “Karen” 150 Wall Balls 20 – 14 – 10  

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CrossFit WOD 12/27/2014

  WOD: “Whitten” 22 KB Swings 32kg/24kg – 24kg/16kg – 16kg  22 Box Jumps 30″ – 24″ – 20″ Run 400m 22 Burpees 22 Wall Balls 20 – 14 – 10

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CrossFit WOD 12/26/2014

Strength:  Clean 5, 5, 5, 5, 5 WOD: “Badger” 3 Rounds for time: 30 Cleans 95/85 – 75/65 – 65/55 30 Pull-Ups 800m Run

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CrossFit WOD 12/23/2014

  Strength:  Deadlift 5, 5, 5, 5, 5   WOD: 12 Days of CrossFit  or “Wittman” 7 Rounds For Time 15 KB Swings 24kg 15 Power Cleans 95lb 15 Box Jumps 24″

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CrossFit WOD 12/22/2014

  Strength:  Back Squat 5, 5, 5, 5, 5   WOD: 12 Days of CrossFit  or “Karen” For Time: 150 Wall-Balls 20 – 14 – 10  

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CrossFit WOD 12/20/2014

  “Karen” For Time: 150 Wall Balls 20 – 14 – 10  

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CrossFit WOD 12/19/2014

  Skill: Handstand Practice   WOD: “Mary” 5 Handstand Push Ups 10 Pistols 15 Pull-Ups “Cindy” 5 Pull-Ups  10 Push Ups  15 Squats 5 Banded Pull-Ups 10 Push Ups 15 Squats

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CrossFit WOD 12/18/2014

  Strength: Power Clean 5, 5, 5, 5, 5   WOD 12 Min AMRAP 3 Power Cleans  155/115 – 135/95 –  75/55 6 Push ups 9 Squats

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CrossFit WOD 12/17/2014

See the board for tested movements!

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