Month: May 2013

Western

WOD 5-31-13 ME DU’s in 2 mins x3 You will have a few mins of rest between each effort. AMRep in 10: • 10 DU • 5 Push Press (95/65) • 20 DU • 10 Push Press • 30 DU • 15 Push Press…. Etc… This WOD will continue through the ladder until time is …

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All Lined Up

WOD 5/31/13 Back Squat Find a 5 rep max Then complete 2 more sets of 5 at 90% of 5RM   For Time: 30-20-10 Push-Ups V-Ups KB Swings (55/35)

Hybrid

WOD 5-30-13 1 Rep Max: Clean 21-15-9 • Hang Squat Clean (135/95) • Situps • One Arm KB Swings (55/35) [total] After Party: 20 Pistols per leg

Flat Top

  WOD 5/30/13 Strict Press – 5 sets of 3 with barbell   Then do 5 more sets of 3 using different objects – Kettlebells, Dumbbells, Atlas Stones, Med Balls, Sandbags, Bumpers, or any other tool you can find around the box.   AMRAP in 10 minutes: 5 DB Snatches /arm(45/30) 5 DB Hang Power …

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Apocalypse

WOD 5-29-13 Skill: Pullups (15 mins) Kipping with and w/o a band, C2B pullups, strict pullups 4 Rounds (not for time) • 20 Unbroken BS (155/105) • 400 M Run Rest 2-3 mins between each round. Complete 1 burpee for each rep not completed before taking off on the run. This WOD is not for …

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1500

WOD 5/29/13 For Time: 800m Run Rest 3 minutes 400m Run Score is total time with rest   3 Rounds: 10 Deadlifts (225/155) 15 Box Jumps (24/20) 20 Wall Ball (20/14)   Thank you so much to everyone who donated to the Muscular Dystrophy Associations “Lock-Up” Campaign! Neal and Burt completed the 1500 burpees (750 …

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Merge

WOD 5-28-13 Max Effort Burpees in 1 min (x4) Rest 1 minute between each effort 3 Rounds of: AMRAP in 5: • ME HSPU • 10 KB Swings (55/35) • 10 KB SDLHP ((55/35) Rest 2 mins between each AMRAP. After Party: 25 OH plate lunges per leg (45/25) Wanna participate in a nationwide study …

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Moonrise

WOD 5/28/13 5 Minutes of Handstand Skill Work – Holds, Push-Ups, Modifications, Walking   Dead Hang Pull-Ups 5-5-3-3-2-2   Tabata Thrusters (45/33) Score is total number of reps completed   Cash Out: 25 Toes To Bar – No Kipping   Neal and CFMC coach, Burt Boring, will be doing 1500 burpees starting at 4pm today …

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Goin’ On

WOD 5/24/13 Press 3-3-3-3 Push Press 3-3-3-3 Try to increase the load every set.   3 Rounds: 400m Run 7 Clean & Jerk (165/105) 50 Double Unders   Saturday We will have our regular Stretching Class at 9am, our CrossFit Class at 10am, and our free class at 11am. On Monday, May 27 we will …

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Gasoline

WOD 5-24-13 High Hang Squat Cleans 5×3 Work up to a heavy set of 3. Do all working sets at the same weight. For Time: • 1000 M Row • 30 Cleans (95/65) • 30 Bar Hopping Burpees • 20 Box Jumps (30/24) • 20 Bar Hopping Burpees • 10 Snatches (95/65) • 10 Bar …

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