Month: July 2016

CrossFit WOD 7/30/16

WOD: “Blake” 4 RFT Overhead Walking Lunge w/ plate (45/25) 30 Box Jumps (24/20) 20 Wall balls (20/14) 10 Handstand Pushups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group more »

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CrossFit WOD 7/29/16

Skill: Box Jump for Height WOD: “Barbara” 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up 50 Air Squats Rest 3 mins between each round.

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CrossFit WOD 7/28/16

Strength: Snatch and Overhead Squat EMOM WOD: Run 800m 10 Squat Snatches 10 Bar Muscle-ups / 12 C2B / 15 Pull-ups Run 400m 5 Squat Snatches 5 Bar Muscle-ups / 6 C2B / 10 Pull-ups

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CrossFit WOD 7/27/16

Skill: -Double Under Practice -Tabata Double Unders WOD: “The Ghost” 6 rounds of: 1 minute of Rowing for Cal 1 minute of Burpees 1 minute of Double Unders 1 minute Rest

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CrossFit WOD 7/26/16

Strength: Shoulder Press- 5x5reps Push Press- 5x3reps Push Jerk- 5x1rep WOD: “FRAN” 21-15-9 reps for time of: Thruster, 95/65 Pull-up

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CrossFit WOD 7/25/16

Strength: Deficit Deadlifts WOD: For time: 100 Double Unders 21 Deadlifts @ 60% 1RM 21 Box Jumps 75 Double Unders 15 Deadlifts 15 Box Jumps 50 Double Unders 9 ¬†Deadlifts 9 Box Jumps 25 Double Unders 3 Deadlifts¬† 3 Box more »

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CrossFit WOD 7/23/16

WOD: 2016 CrossFit Games Event 7 “Double DT” 10 rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Jerks

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CrossFit WOD 7/22/16

Strength/Skill: Handstand Push-up Progression WOD: For time: 400m Run 25 Burpees 400m Run ** then ** 3 rounds of: 15 Handstand Push-ups 8 Muscle Ups ** then ** 400m Run 25 Burpees 400m Run

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CrossFit WOD 7/21/16

Strength: Front Rack EMOM 1 Squat Clean 3 Front Rack Lunges 5 Front Squats *This EMOM is more focused on the Front Rack and the Front Squats than it is on the Squat Clean so you are not using a more »

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CrossFit WOD 7/20/26

Strength: Strict Shoulder Press WOD: “Helen” 3 RFT of: 400m Run 21 KB Swings (53/44) 12 Pullups Rest 2 min “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pullups Post total time including Rest

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