Month: June 2013

Dog Days

WOD 6-24-13 Back Squats 6×6 @ 70% +10-20# *see bottom for added weight info Battle of the Boxes WOD 5 Rounds For Time: • 25 DU • 15 KB Swings (55/35) • 5 reps: 1 Squat Clean + 1 FS RX(135/95) Scaled(105/75) Please show up and compete today! We want to put CFL at the …

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Tick

WOD 132106 Back Squat 8 x 4 @ 80% 3 Rounds: Max Effort Pullups Max Effort Sit Ups Max Effort Push Ups (A max effort is over on pullups when you drop from the bar. The situps are done when you pause for more than 2 seconds at either the top or the bottom, and …

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Keep Pullin’

WOD 6/20/13 Max Unbroken Pull-Ups   5 Sprints, each for time: 5 Burpees 5 Hang Squat Cleans 200m Run   You will rest after each sprint for approximately as long as the round took you to complete. The hang squat cleans should be as heavy as possible while remaining unbroken.   Traveling but don’t want …

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Nook

WOD 6/19/13 Squat Snatch – Find a heavy single   One squat snatch every 30 seconds for 3 minutes   3 Rounds: 20 Push-Ups 20 Box Jumps (24/20) 20 Hollow Rocks 20 Goblet Squats (55/35)

Trips

WOD 130618 Power Snatch Work up to a heavy triple 3 rounds for time of: 30 KB Snatch + OH Lunge (55/35) (15L/15R) DEMO VIDEO 40 Double-Unders