WOD’s

October 19, 2017

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

800 Meter Run for time Then 16 Min Alt EMOM Even: 5 Tempo Pushups (3sec down, 3sec count at bottom, 3 sec up) Odd: 30 sec hold of hollow rock

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October 18, 2017

Posted by on Oct 17, 2017 in WOD's | Comments Off

Ben Bergeron Open Test: 20 Minute AMRAP-  50 Wall Balls 20/14 50 DUS  40 Box Jumps 24/20  40 Toes 2Bar 30 Chest to Bar pullups 30 Burpees  20 Power Cleans 145/100 20 Jerks 145/100 10 Power Snatches 145/100 10 MU

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October 17, 2017

Posted by on Oct 16, 2017 in WOD's | Comments Off

Rope Climb Skill Front Squat Skill Then 18*15*12*9* Front squats 185/125 * = 2 Rope Climbs

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October 16, 2017

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

Establish a ME set @70% of your 5rep Deadlift Then 5x2min AirDyne *mod pace with at least 2 minutes rest between sets

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October 13 2017

Posted by on Oct 13, 2017 in WOD's | Comments Off

Establish 5 RM Bench Press At some point complete 3X10 1-Arm DB Rows Then 15 minute AMRAP 2 MU (Ring or Bar, Scale to 5 C2B Pullups) 10 Pushups 15 Situps 20 Air...

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October 12 2017

Posted by on Oct 11, 2017 in WOD's | Comments Off

HSPU Work A.) 4X10 Alt Shoulder Taps B.) From a pike position on a box, walk on your hands 360 degrees around the box. 5 clockwise, 5 counter clockwise. *rest as needed on both of these. Do not make more than one revolution around the box without rest. Then With a Partner Complete the following for time: 2000m Row 50 goblet squats (70/53) 400m Run together (do not move on to next element until both are back from run) 40 KBS (70/53) 200 DU (400 singles) 30 KB Sumo Deadlift High Pulls (70/53) 30 Burpees each *Split row, goblet squats, KBS, SDLHP, and DU with your partner. Apportion reps...

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