Author: Admin

CrossFit WOD 07/24/2014

Triple play, part 1 9 rounds total 30-20-10x reps of Pull-ups Push-ups Sit-ups Rest 2 minutes after last round Then, 21-15-9x reps of Wall ball (20#/14#) KB swings (53#/36#) Sit-ups Rest 2 minutes after last round Then, 15-12-9x reps of more »

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CrossFit WOD 07/23/2014

Run 1 mile then Max rounds in 7 minutes 1x Shoulder press (95% 1RM) 2x Front squat (90% 1RM) 3x Deadlift (85% 1RM) 4x Hang squat clean (75% 1RM)

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CrossFit WOD 07/22/2014

5 rounds 10x reps each of Strict pull-ups KB swing (72#) Burpees Sumo deadlift high-pull (135#)

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CrossFit WOD 07/21/2014

Don For time 66x Deadlifts (110#) 66x Box jump (24 inch) 66x KB swings (53#) 66x Knees to elbows 66x Sit-ups 66x Pull-ups 66x Thrusters (55#) 66x Wall ball (20#) 66x Burpees 66x Double-unders

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CrossFit WOD 07/19/2014

The Dirtbag Mile 2-man team two sand bags Move all sandbags exactly 1 mile. Players can switch sandbags between them when necessary.

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CrossFit WOD 07/18/2014

Every minute on the minute for max rounds 3x Back squat (70% 1RM) 5x Strict pull-ups Shuttle sprint CrossFit room

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CrossFit WOD 07/17/2014

BEASTMODE 8 rounds 10x Pull-ups 10x Man-makers 25x Squats 10x Shoulder press (95#) 25x Sit-ups Run 250m

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CrossFit WOD 07/16/2014

Every minute on the minute for max rounds 5x Box jump (20/16 inch) 7x Sumo Deadlift high pull (75#/55#) 9x Push press (75#/55#)

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CrossFit WOD 07/15/2014

400m Run – 21 Power Snatches 95#/65# – 21 Toes to Bar 400m Run- 15 Power Snatches – 15 T2B 400m Run – 9 Power Snatches – 9 T2B

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CrossFit WOD 07/14/2014

Dead Lift 5×5 then “MINI MGHEE” 15 minute AMRAP of: 5 Deadlifts 275#/185# 13 Push ups 9 Box Jumps 24/20 inches

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