tag:blogger.com,1999:blog-84436038537566435572024-02-08T05:42:33.760-08:00Crossfit 30513 WODAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.comBlogger52125tag:blogger.com,1999:blog-8443603853756643557.post-21557911953120914652015-03-20T14:11:00.001-07:002015-03-20T14:11:15.695-07:002/27/1510 Min Cap<br />
<br />
5 Ground to over head 135<br />
5 Ground to over head 155<br />
adding 20 pounds till failureAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-61345443176458079342015-03-20T14:07:00.002-07:002015-03-20T14:07:34.179-07:002/26/15Strength<br />
<br />
Over Head Squats<br />
5x5<br />
<br />
Metcon:<br />
21,15,9<br />
Wall Balls & Pull UpsAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-68121432360415597212015-03-20T14:00:00.002-07:002015-03-20T14:00:54.893-07:002/25/155 Rds. For Time<br />
200 Meter Run<br />
11 Thrusters<br />
200 Meter Run<br />
11 Push Press<br />
200 Meter Run<br />
11 Reverse Floor pressAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-13539062946875405872015-03-20T13:57:00.001-07:002015-03-20T13:57:08.045-07:002/24/152 Min. AMRAP<br />
Max. Pull Ups<br />
<br />
Strength<br />
<br />
5,5,5, 4,4,3,3,2,1Anonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-14261213562135677812015-03-20T13:54:00.003-07:002015-03-20T13:54:57.195-07:002/23/15Metcon;<br />
<br />
EMOM 15<br />
1 Min. Push Press<br />
2 Min. 20 KB Swings<br />
3 Min. 40 D.U.<br />
Anonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-26945354593616070822015-03-02T15:52:00.002-08:002015-03-02T15:52:33.347-08:002/21/15Strength:<br />
15 Min. 1 rep Thruster Max.<br />
<br />
Metcon:<br />
15 AMRAP<br />
3 Burpees<br />
7 Push ups<br />
10 Squats<br />
<br />
Top of Every Min. 3 Thrusters 135/95Anonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-61598980174878894872015-02-26T14:53:00.001-08:002015-02-26T14:53:14.245-08:002/20/15Metcon<br />
Mins. 1-5 9 Push Press 95/65<br />
Mins. 6-10 7 Front squats 95/65<br />
Mins. 11-15 5 Thrusters 115/85Anonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-560318200670447082015-02-26T14:35:00.001-08:002015-02-26T14:35:48.186-08:002/19/15Strength<br />
<br />
15 Min. Find Dead Lift max.<br />
<br />
<br />
Metcon<br />
5 x 3 Min. AMRAP<br />
3 power clean<br />
6 push ups<br />
9 squatsAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-66999950435087169672015-02-26T14:29:00.003-08:002015-02-26T14:29:35.638-08:002/18/15Metcon<br />
<br />
400 Meter Run<br />
50 Box Jumps<br />
50 KB Swings<br />
50 Push Ups<br />
50 Sit Ups<br />
50 KB Swings<br />
50 Body Row<br />
50 KB Swings<br />
50 Dips Anonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-87767516609708831222015-02-26T14:26:00.003-08:002015-02-26T14:26:22.086-08:002/17/15Strength:<br />
DB Bench Press 5x5 Heavy<br />
<br />
<br />
Metcon;<br />
<br />
10 Ploy Push Ups<br />
16 DB Snatches<br />
20 Pull UpsAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-69107948556700747952015-02-26T14:21:00.002-08:002015-02-26T14:21:32.192-08:002/16/15Strength<br />
<br />
5x5x4x4x3x3x2x2x1x1<br />
<br />
Clean & Jerk <br />
<br />
<br />
Metcon:<br />
21,15,9<br />
<br />
Wall Ball & Pull UpsAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-13448911670819726782015-02-26T14:19:00.002-08:002015-02-26T14:19:29.025-08:002/15/15Strength<br />
5x5 Over Head Squat 85% 1 Rpm.<br />
<br />
10 min. Snatch Balance<br />
<br />
Metcon<br />
4 Rds.<br />
20 Sumo High Pulls<br />
20 DipsAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-56393279964168528832015-02-22T14:49:00.000-08:002015-02-22T14:49:01.843-08:002/13/15Strength:<br />
5x5 Squat Cleans 85% 1 Rpm<br />
<br />
Metcon:<br />
8 Min Max Rds.<br />
10 Back Squats 225/155<br />
50 Meter Farmers Carry 75 DBAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-10258963797870931662015-02-22T14:44:00.002-08:002015-02-22T14:44:14.698-08:002/12/15Metcon:<br />
EMOM 95/65 5 Rds<br />
4 Burpees Before each Movement<br />
10 Deads <br />
10 Front Squats<br />
10 Back Squats<br />
10 LungesAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-60138535743299831332015-02-22T14:41:00.001-08:002015-02-22T14:41:23.220-08:002/11/15Strength<br />
<br />
5x5 Clean an Jerk 85% 1 Rpm<br />
<br />
Metcon:<br />
7 Min. Max Rds.<br />
2 Power Cleans 90% 1 Rpm<br />
3 Weighted Pull Ups<br />
5 Box JumpsAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-15169017071251424252015-02-22T14:37:00.002-08:002015-02-22T14:37:16.989-08:002/10/15Metcon:<br />
400 Meter Run<br />
100 Goblet Squats<br />
Hill Run<br />
100 Push ups<br />
200 Meter Run<br />
100 Sit ups<br />
2 Min. Plank Hold<br />
100 BurpeesAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-72339001961616766112015-02-22T14:34:00.003-08:002015-02-22T14:34:38.493-08:002/9/15Dead Lift Form Practice<br />
<br />
Metcon :<br />
8 Dead Lift 315/250<br />
15 K2E<br />
8 HSPU<br />
1 Min. Plank Hold<br />
25 DU.Anonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-68890598013643050562015-02-22T14:31:00.002-08:002015-02-22T14:31:08.886-08:002/8/15Thrusters & Pull Ups 135/95<br />
21,15,9 Hill Run Between RoundsAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-11986054275531772132015-02-22T14:29:00.004-08:002015-02-22T14:29:38.723-08:002/6/15Strength<br />
5 Sets 3 Heavy Bench<br />
<br />
Metcon:<br />
Ground to Over Head & Burpees<br />
135/95<br />
10,9,8,7,6,5,4,3,2,1Anonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-84583924622970518152015-02-22T14:26:00.001-08:002015-02-22T14:26:15.674-08:002/5/154 Min. AMRAP<br />
4 Push Ups<br />
4 Sit Ups<br />
1 Min Rest<br />
4 wall balls<br />
4 lunges<br />
1 Min Rest<br />
4 Curls <br />
4 Push Press<br />
1 Min Rest<br />
4 Squats<br />
4 Kb SwingsAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-40638085970666881652015-02-22T14:20:00.005-08:002015-02-22T14:20:41.419-08:002/4/15Strength:<br />
Overhead Squats 5,5,4,4,3,3,2,2,1,1<br />
<br />
Focus on form shoulders tight core .Anonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-59802188023935310882015-02-22T14:16:00.001-08:002015-02-22T14:16:02.038-08:002/3/156 Rds<br />
<br />
6 Power Cleans<br />
12 Box Jumps<br />
6 Push Press<br />
12 HSPU<br />
6 KB Swings<br />
12 Wall BallsAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-6581790197208846682015-02-11T14:05:00.003-08:002015-02-11T14:05:55.443-08:002/2/1520 Min. E.M.O.M.<br />
<br />
3 Dead Lifts 225<br />
5 Pull Ups<br />
3 DB SnatchesAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-38328208122069238332015-02-11T14:02:00.003-08:002015-02-11T14:02:46.672-08:002/1/15Strength:<br />
Snatch Balance <br />
Find 1 Rep. Max Power snatch<br />
<br />
<br />
<br />
<br />
<br />
<br />
Metcon:<br />
<br />
<br />
Tabata<br />
Hang Cleans & Push PressAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0tag:blogger.com,1999:blog-8443603853756643557.post-3807916955551066322015-02-11T13:52:00.004-08:002015-02-11T13:52:49.693-08:001/30/15Strength<br />
5x5 Incline Bench Press 85% <br />
<br />
Metcon:<br />
5 Rds<br />
10 HSPU<br />
20 Pull Ups<br />
30 Sit UpsAnonymoushttp://www.blogger.com/profile/05693384620522417067noreply@blogger.com0