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Category: WOD
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Friday 05/02/2014

Skill:  10:00 Push/Pull Superset -Perform 5+ Strict Pullups -Perform 15+ Strict, slow Pushups *If you can achieve more than 5 strict pullups, go for for more each set. Keep a 1:3 ratio of pullups to pushups. If you get 10 pullups, its 30 strict pushups. *Move with a purpose and try and achieve 5+ rounds […]

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Category: WOD
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Thursday 05/01/14

Work: a)“Perfect Clean & Jerk” – Pick a manageable weight and go 3×5 (12:00) b) Rowing Intervals: (12:00) 12x :30/:30 c) Sled Pulls – Recovery (12:00) -Each person will sled pull down and back 20m (not a sprint, a hard walk…heel touches each time. load weight to your own level of difficulty  *Divide class into […]

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Category: WOD
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Wednesday 04/30/14

Skill: (7:00) Toes-to Bar – Perform 2 warm-up sets, and finish with 1 maximal effort. Record max unbroken toes-to-bar   WOD: “300” 25x Pull-up + 50x Deadlift @ 135# + 50x Push-up + 50x Box Jump @ 24″ box + 50x Toes to Bar (subbed for floor wipers) 50x KB Clean and Press @ 36# […]

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Category: WOD
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Tuesday 04/29/14

2009 CrossFit Games “Event 5 – Couplet”   3 Rounds of: (20:00 time cap) 30 Wall Balls 30 Hang Squat Snatches 75# *NOTE: Each rep the bar must travel below the knee **You can do a power snatch + OHS ***You can pull it from the deck if you choose Watch the video here: http://journal.crossfit.com/2009/12/2009-crossfit-games—mens-event-5—couplet.tpl#_login […]

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