WOD

3.20.13

WOD

Warm-Up / Skills

Run 400
PVC Passthrough
10 OHS
25 hip ext
25 push ups
25 sit ups
squat stretch 1 min
hand stand stretch 30 sec

MobWoD: 20 get ready for tomorrow

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Strength

Exercise: CrossFit Total/lbs
Reps: 1 RM of Dead lift, back squat, shoulder press

3.19.13

WOD

Warm-Up / Skills

Run 800 m
PVC Passthrough
10 OHS
Three Rounds
15 pull ups
15 squats
15 dips
15 hip ext

MobWoD – 19 hip and thoracic prep

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Strength

Exercise: Overhead Squat/lbs
Reps: 5-5-5

Metcon

3 Rounds
10 OHS (135/95)
50 Double Unders

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

3.18.13

WOD

Warm-Up / Skills

2Min DU/SU
PVC Passthrough
10 OHS
High Knee Pull Stretch Complex
walking lunges
Squat Hold

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Metcon

5 Rounds
Row 500m
10x KB swings (53#/36#)
10x Burpees
10x Knees to elbows
10x Push-ups
10x Sit-ups
10x Pull-ups

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

3.16.13

WOD

If enough people come in, we will have a team WOD! The weather is going to be great.

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“CrossFit Games Open 13.2”

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 75 lbs

3.15.13

WOD

Warm-Up / Skills

Row 750 m
PVC Passthrough
10 OHS
High Knee Pull Stretch Complex
15 squats
15 Hip ext
15 sit ups – GHD/Ab Mat

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“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

3.14.13

WOD

Warm-Up / Skills

500 M Row
PVC Passthrough
10 OHS
walking lunge
squat stretch

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Strength

Exercise: Shoulder Press/lbs
Reps: 5-5-2-2-1

Metcon

20 minutes

5 dips
10 pull ups
15 goblet squats (53/35)

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

3.13.13

WOD

Warm-Up / Skills

Row 500
PVC Passthroughs
10 OHS
15 pull ups
15 dips
15 squats
15 hip ext

MobWoD: 18 Free your scap

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Metcon

Run 400
100 Squats
Run 800
75 Ktb swings (53/35)
Run 1200
50 push ups
Run 1600
25 pull ups

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

3.12.13

WOD

Warm-Up / Skills

Run 400
PVC Passthrough
10 OHS
Squat hold
Handstand hold
2M DU/Su

MobWoD: 17 shoulder and backsquat Rack

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Metcon

AMRAP – 7 Minutes
As many Burpees as possible in 7 Minutes. Must jump over an abmat for each burpee to count

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

“Grace”

For Time:
30 Clean and Jerk

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs
Comment: SCALE!!!!!!!

3.11.13

WOD

Warm-Up / Skills

Run 800m
PVC Passthrough
10 OHS
Walking lunges
Toy Soldiers
bear crawl

MobWoD: 16 Overhead Squat Prep

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Strength

Exercise: Clean & Jerk/lbs
Reps: 5-5-5

Metcon

Row 1000
25 dips
50 box jumps (24/20)
75 wallballs (20/16)
100 sit ups
Row 1000

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs