WOD’s

August 23, 2017

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

Snatch/OHS Skill For Time:  500 Meter Row 30 Power Snatches 95/65 30 Ring Rows (45 degree) 30 OHS 95/65 400 Meter Run

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August 22, 2017

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

1 Clean (full squat) and Jerk Begin at 60% of 1RM add 20/15# each set After consecutive misses, subtract 20/15# each minute, but add a rep. * 0:00 1:45, 3:30, 5:15, 6:00, 7:45, 9:30, 11:15, 13:00 Then CF Open Wod 17.5 (16 min cutoff) 9 Thrusters 95/65 35...

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August 21, 2017

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

Happy 2017 Solar Eclipse Day! Regular Class Schedule Work up to Max Effort Set @105% of your 5 Rep max Then "Ring Work" – the intention today is for all athletes to get their hands on and get comfortable… or a bit uncomfortable while getting work done on rings. In CrossFit workouts vary by degree not kind. Enjoy! Weaknesses remain weakness if you don't put in the work. Practice enables consistency. Consistency is smoothe. Smoothe is fast. Option 1- 10 Min EMOM 2 RING MU  *warm up by going through one set of each movement below Or Option 2 1) 3×8 False Grip on...

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August 18 2017

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

14 minute Alternating EMOM 7 Total Rounds Even – 7 Bar Facing Burpees Odd – 3 TNG Power Clean and Push Jerks (Not Split Jerks) Start at 70% of of 1 RM PC + PJ Add weight each round, no misses Then Partner Burden Carry Partner A – Double KB or DB farmer carry Partner B – carry 1 plate overhead (45/25) Both partners must be moving at the same time.  One partner may not advance without the other moving. Switch with partner as...

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Thursday August 17, 2017

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

30 Box Jump Overs 24/20 Run 800m  30 Box Jump Overs Group Cash out 1 min plank hold 1 min side plank left 1 min side plank...

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July16 2017

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

HSPU Technique DU Technique 8 Rounds 20 seconds DU for technical proficiency 10 seconds of rest Then 4 Rounds 10 HSPU 20 Russian KBS 70/53 30 DU (60 singles) *1 minute of rest following each round **Chose scaling that allows for UB HSPU and KBS for at least 2 rounds

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