For Time

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WOD: “For Time” -Fri 8.29.14

No more than 3 people can start at a spot

When the rower opens up a group should get on there asap

For Time:

50 Calorie Row

50 Deadlifts (185/135)

50 Box Jump Overs (24/20)

50 Power Cleans (135/95)

50 HOTB (hops over the bar) FORWARD FACING

50 Goblet Squats (70/50) Kettlebell

WOD: “For Time” -Mon 8.18.14

Skill:  Snatch 6 Min EMOM, 2 Power Snatch, 2 OHS

 

For Time

5 Snatches (135/95)

15 Wall Balls (20/14)

4 Sprints (A1 and Back)

 

10 Snatches (115/75)

15 Wall Balls (20/14)

3 Sprints (A1 and Back)

 

15 Snatches (95/65)

15 Wall Balls (20/14)

2 Sprints (A1 and Back)

 

20 Snatches (75/45)

15 Wall Balls (20/14)

1 Sprint (A1 and Back)

 

25 Minute Cap

 

 

 

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WOD: “For Times” -Tues 8.5.14

Part A:

15 Hang Snatches (95/65)

30 Full Crunches

45 Double Unders (mod: WJR)

12 Hang Snatches (115/75)

24 Full Crunch

36 Double Unders

9 Hang Snatch (135/95)

18 Full Crunch

27 Double Unders

 

Rest

 

Part B

9 Front Squats (135/95)

9 Toes to Bar (mod: Hanging Knee Tucks 1 for 1, box knee tucks 3 for 1)

9 Bar Over Burpees

12 Front Squats (115/75)

12 Toes to Bar

12 Bar over Burpees

15 Front Squats (95/65)

15 T2B

15 BOB

 

 

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WOD: “Dirty Thirty” -Mon 8.4.14

For Time

30 Box Jumps (24/20)

30 Pul Ups

30 KB Swings (50/25)

30 OHL Alt (45/25) 1 for 1

30 V ups

30 Push Presses (95/65)

30 Deadlifts (185/135)

30 Wall Balls (20/14)

30 HRPU

30 Double Unders (mod: 90 singles)

 

 

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WOD: “For Time” -Tues 7.29.14

-25 Deadlifts

30 Double Unders (mod: weighted jump ropes)

20 Full Crunches

10 Box Jumps

-20 Deadlifts

30 Double Unders (mod: weighted jump ropes)

20 Full Crunches

10 Box Jumps

-15 Deadlifts

30 Double Unders (mod: weighted jump ropes)

20 Full Crunches

10 Box Jumps

-10 Deadlifts

30 Double Unders (mod: weighted jump ropes)

20 Full Crunches

10 Box Jumps

-5 Deadlifts

30 Double Unders (mod: weighted jump ropes)

20 Full Crunches

10 Box Jumps

*Each Round of DL increase the weight by 20# for men, 10# for women

 

 

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WOD: “For Time” -Wed 7.16.14

10 Min EMOM of 3 Squat Cleans

 

5 Min Rest

 

For Time

21-15-9-15-21

Thruster (95/65)

Box Jump Overs (20″)

Mountain Climbers ( 2 for 1 )

20 Min Cap

 

 

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WOD: “Team Saturday” -Sat 7.12.14

Teams have 60 minutes to complete the following:

-8,000 Meter Row

-1,000 Double Unders

-1.5 Mile Farmer’s Walk (30 to the sidewalks and back)

-1,000 Full Crunches

-1,000 Air Squats

-500 V-Ups

-200 Bar Over Burpees

-100 Partner Deadlifts (225/135)

 

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WOD: “For Time” -Fri 7.11.14

5 Rounds of:

5 DB Snatch (2 for 1) (50/30)

10 HRPU

20 Mountain Climbers (2 for 1)

then

4 Rounds of:

5 Full Lunges (each Leg)

15 Slam Balls (30/20)

20 Russian Twists (2 for 1)

then

3 Rounds of:

10 Plate Burpees

15 G2O (45/25)

90 Sec Plank

 

 

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WOD: “For Time” -Thurs 7.10.14

30 Thrusters (95/65)

30 Box Jumps (24/20)

30 KBS (70/45)

30 Box Jumps (24/20)

30 Power Cleans (24/20)

30 Step Ups

30 Power Cleans (24/20)

30 Box Jumps (24/20)

30 KBS (70/45)

30 Box Jumps (24/20)

30 Thrusters (95/65)

 

 

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WOD: “Chipper” -Tues 7.8.14

For Time

20 Hang Snatches (95/65)

20 Full Crunches

500 Meter Run (to the sidewalk and back x 5)

15 Hang Snatches (95/65)

25 Full Crunches

400 Meter Run (to the sidewalk and back x 4)

10 Hang Snatches (95/65)

30 Full Crunches

300 Meter Run (to the sidewalk and back x 3)

15 Bar Over Burpees

15 Weighted Crunches (35/25)

200 Meter Run

10 Bar Over Burpee

20 Weighted Crunches

100 Meter Run

5 Bar Over Burpees

25 Weighted Crunch

 

 

 

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