Month: July 2015

CrossFit WOD 07/31/2015

  Strength: EMOM for 8 Mins Standing DB Shoulder Press x 5 Reps WOD: For Time 21-18-15-12-9-6-3 Sumo Deadlift High Pull 95/75 – 85/65 – 75/55 Push Jerk 95/75 – 85/65 – 75/55

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CrossFit WOD 07/30/2015

Skill: Handstand Hold WOD: Beginner – “Cindy” 20 Min AMRAP 5 Pull-Ups 10 Push-Ups 15 Squats Advanced – “Mary” 20 Min AMRAP 5 Handstand Push Ups 10 Pistols 15 Pull-Ups Intermediate – 10 Mins Mary then 10 Mins Cindy

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CrossFit 07/29/2015

Congratulations to Katrin Davidsdottier 2015 CrossFit Games Champion! I had the pleasure of training with her in London when she first started and knew she was special. To see her go from missing the games in 2014 to Champion in more »

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CrossFit WOD 07/28/2015

  Skill: Olympic Lifting Technique WOD: 4 Rounds 3 Min AMRAP: 1 Min Rest 5 Power Snatch 135/95 – 95/75 – 75/55 10 Burpees over bar – Rest 2 Min – 4 Min AMRAP: 1 Min Rest 5 Power Clean 135/95 more »

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CrossFit WOD 07/27/2015

TEST WEEK!  (also referred to as hell week) was awesome and you should all be proud of your effort. Coach Ant’s main reason for hell week is NOT, because he hates you (Victoria) or because he is a masochist (Gillian), more »

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CrossFit WOD – Test Day 6/6 – 07/25/2015

  LAST DAY!   “Fight Gone Bad” 3 Rounds: (Adv 5 Rounds) Each exercise max reps in 1 min Wall Balls 20/14 Sumo Deadlift High Pulls 75/55 Box Jumps 20″ Push Press 75/55 Row Rest

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CrossFit WOD – Test Day 5/6 – 07/24/2015

  Test Day 5/6   “FRAN” 21-15-9 Thrusters 95/65 Pull-Ups Score = For Time

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CrossFit WOD – Test Day 4/6 – 07/23/2015

  Test Day 4: Strength & Power A) CrossFit Total 2 1 Rep Max Clean 1 Rep Max Bench 1 Rep Max Overhead Squat Score = Total Weight (Clean + Bench + OH Sq) B) 5 Rounds: 1 Min On: more »

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CrossFit WOD – Test Day 3/6 – 07/22/2015

Test Day 3: Speed, Power & Skill A) “Danish Military Speed Test” As Many 20m Shuttle Runs As Possible in 30 seconds; Rest 30s Repeat 14x B) Standing Broad Jump: For Distance C) Standing Triple Jump: For Distance D) Handstand more »

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CrossFit WOD – Test Day 2/6 – CrossFit WOD 07/21/2015

  Test 2/6: Strength Day WOD: A) “CrossFit Total 1” 1 Rep Max Deadlift 1 Rep Max Shoulder Press 1 Rep Max  Back Squat Score = Total Weight (DL + SP + BS) B) Annie 50, 40, 30, 20, 10 more »

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