Friday March 28, 2014
WOD
A. Squat Clean Thursters
B. For Time:
21-18-15-12-9-6-3
Thrusters
Burpees
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Thursday March 27, 2014
WOD
A. 3 Position Snatch (Top Down)
B. 5 Minute AMRAP
Snatch 45/60kg
C. 100 Sit-Ups
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Wednesday March 26, 2014
WOD
A. KB Snatch
B. 3 Rounds
Row 2 Minutes
Rest 2 Minutes
EMOTM 12 Min
10 KB Snatch
6 Rounds
1 Minute D-U
1 Minute Rest
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Inside the Cult of Crossfit
Tuesday March 25, 2014
NO KETTLEBELL CLASS TODAY
WOD
A. Clean + Front Squat
B. 10-9-8-7-6-5-4-3-2-1
Deadlift 75/110kg
Double Push-Up Burpee
Strict pull-Up
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Monday March 24, 2014
WOD
A. Strict Press 1-1-1
Push-Press 3-3-3
Push-Press 3-3-3
B. 15 Minute AMRAP
10 Push-Up
10 KBS 1/1.5p
10 Box Jump 20/24"
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10 Push-Up
10 KBS 1/1.5p
10 Box Jump 20/24"
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Friday March 21, 2014
WOD
A. Power Clean
B. 14 Minute AMRAP
60 SDHP
50 T2B
40 Wall Ball
30 Clean 45/60kg
20 Muscle Up
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Thursday March 20, 2014
WOD
A. Front Squat 1-1-1-1-1
B. 3 Rounds For Reps
1 Minute Row
1 Minute Double Under
1 Minute Box Jump
1 Minute Med Ball Clean
1 Minute Rest
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10 DAILY CROSSFIT TO-DOS
Wednesday March 19, 2014
WOD
A. Gymnastics
B. 5 Rounds For Quality
Min 1 Chin-up Hold
Min 2 Handstand Hold
Min 3 L-Seat Hold
Min 4 Goblet Squat Hold
*All Holds Are For Max Time 1 Attempt Per Min
C. 30 Burpee + Push-Up
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Tuesday March 18, 2014
WOD
A. Snatch + OHS
B. "lil Arnie"
A. Snatch + OHS
B. "lil Arnie"
12 Turkish get-ups, Right arm
30 Swings
12 Overhead squats, Left arm
30 Swings
12 Overhead squats, Right arm
30 Swings
12 Turkish get-ups, Left arm
05/26/13
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Top Tips For Your First Two Years of CrossFit
Monday March 17, 2014
WOD
A. Push press 5-5-5-5-5
B. 5 Rounds For Time
8 C2B
20 Burpees
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