Author: Jeff Boudreaux

CrossFit WOD 7/22/17

WOD: “Lumberjack 20” 20 Deadlifts (275/215)(185/125)(135/85) Run 400m 20 KB swings (70/53)(53/44)(44/35) Run 400m 20 OHS (115/85)(95/65)(65/35) Run 400m 20 Burpees Run 400m 20 Pullups (C2B)(pull-ups)(banded) Run 400m 20 Box jumps (30/24)(24/20)(20) Run 400m 20 DB Squat Cleans(45/30)(35/20)(25/10) Run 400m more »

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CrossFit WOD 7/21/17

Strength: Warmup: Strict Press 1×10         Push Press 2×5 Work sets: 1 Strict Press + 2 Push Press = 1 rep 5 sets x 3 reps WOD: 10, 9, 8… 2, 1 of: DB Thrusters (50/35) (40/25) more »

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CrossFit WOD 7/20/17

Strength: Deadlift Warm-up sets- 1×10, Work sets- 3×5, WOD: 5 RFT of: Run 200m 5 Deadlifts (275/185)(225/135)(135/85) 10 Pull-ups 15 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 7/19/17

Strength: EMOM for 10 min every 2 min 2 Power Snatches + 1 OHS Rest 2 min EMOM for 10 min every 2 min 2 Squat Snatches WOD: 30-20-10 Burpee Box Jump Overs (24/20) Alt arm DB Snatch (80/40)(60/30)(30/15) Sit-ups

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CrossFit WOD 7/18/17

Strength: Front Squat Warm up sets: 1×10, 1×8, Work sets: 5×3 WOD: For time: 100 Thrusters (115/85)(85/55)(65/35) EMOM 3 burpees

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CrossFit WOD 7/17/17

Skill: Handstand Hold and Walk WOD: 3 rounds of: In 2 min: Row 200m (Sprint) Max rep HSPU / Hand release Push-up REST 1 MIN In 2 min: 50 Double Unders / 50 singles Max rep Pistols / Air Squat more »

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CrossFit WOD 7/15/17

WOD: “Mr. Joshua” 5 RFT of: 30 Sit-ups (GHD) 15 Deadlifts (250/185)(185/125)(135/85) “SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and more »

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CrossFit WOD 7/14/17

Strength: 10 min EMOM Snatch Complex: 1 Power Snatch  1 Hang Squat Snatch 1 Overhead Squat WOD: Karabel 10 rounds for time of: 3 Snatches (135/95)(95/65)(65/35) 15 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 7/13/17

Strength: Deficit Deadlift (standing on 45s) Warmup sets: 1×10, 1×5 Work sets: 5×3 WOD: For time: Buy in: 100 Double Unders/300 singles -then- 3 rounds of: 20 KB SDLHP (70/53)(53/44)(44/35) 20 KB Swings Run 200m – then – Cash out: more »

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CrossFit WOD 7/12/17

Strength: Pistol Progression and Practice WOD: Beginner/Intermediate: Cindy AMRAP in 20 min of: 5 Pull-ups  10 Pushups  15 Air Squats  Advanced: AMRAP in 20 min of: 5 Handstand pushup  10 Alt Pistols 15 Pull-ups

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