WOD’s

June 23 2017

Posted by on Jun 22, 2017 in WOD's | Comments Off

1 RM Power Clean Then 20 minutes of steady state with any of the following: Run Row Airdyne *you may switch during the 20 minutes but you must complete at least 5 miutes on a movement before switching.   Get Outlook for...

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June 21 2017

Posted by on Jun 21, 2017 in WOD's | Comments Off

Fran 21-15-9 Thrusters (95/65) Pull-ups  Then 4×10 Banded Pallof Press (10 each side) https://youtu.be/R_kozcS_faw 3X1 minutes push up plankhold.  Rest as needed on these.  Complete all 4 sets of Palloff Press before moving on to plank holds.   Get Outlook for...

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June 21 2017

Posted by on Jun 20, 2017 in WOD's | Comments Off

1 RM Power Snatch Then 15 Min Alt EMOM 5 Strict HSPU 10 Double KB Front Squats https://youtu.be/9LlXYt2v6lo 25 DU or 50...

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Tuesday June 20, 2017

Posted by on Jun 19, 2017 in WOD's | Comments Off

5 RM PP then Row 300m Buy In 30*20*10 Alt KB Snatches *200m Run

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June 19 2017

Posted by on Jun 18, 2017 in WOD's | Comments Off

Establish 5RM Back Squat Then 30 sec boxovers 30 sec rest  1 min boxovers 1 min rest 30 sec boxovers 30 sec rest *Repeat above rep scheme with hand release push-ups for 2nd round.  For 3rd round repeat rep scheme with straight leg sit-ups.   **round 1 is boxovers only. Round 2 is HR push-ups only.  Round 3 is straight le sit-ups only.   **score is total reps for entire wod Get Outlook for...

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June 16, 2017

Posted by on Jun 15, 2017 in WOD's | Comments Off

10 Min EMOM – 2 Power Cleans (135/95) *scale weight to keep reps smooth and fast then 4 Rounds, with a Partner :30 ME (A – Alt KB Snatches,  B – Wallballs)  :30 Rest  :30 ME (B – Alt KB Snatches, A – Wallballs)  :30 Rest  1:00 ME Partner WB situps over box 1:00 Rest 

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Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109