WOD – Monday 12/19/11
Posted on December 19th, 2011 by chrisa
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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WOD – Saturday 12/17/11
Posted on December 17th, 2011 by chrisa
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood (2 pood if your cool)
40 Double-unders
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WOD – Friday 12/16/11
Posted on December 15th, 2011 by chrisa
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
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WOD – Thursday 12/15/11
Posted on December 14th, 2011 by chrisa
Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps
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WOD – Wednesday 12/14/11
Posted on December 13th, 2011 by chrisa
Deadlift 5-5-5-5-5 reps
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WOD – Tuesday 12/13/11
Posted on December 13th, 2011 by chrisa
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
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WOD – Monday 12/12/11
Posted on December 11th, 2011 by chrisa
WOD – Thursday 12/8/11
Posted on December 8th, 2011 by chrisa
5 rounds for time of:
Row 500m
30 Abmat Situps
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WOD – Wednesday 12/7/11
Posted on December 6th, 2011 by chrisa
“Wood”
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlit high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
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WOD – Tuesday 12/6/11
Posted on December 5th, 2011 by chrisa
Back Squat 3-3-3-3-3 reps
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