April 5, 2012
A. Front Squats 3-3-3-3
B1. Uneven Farmers Carry 100m x 4
B2. 10 UB Push Jerk x 4
B3. AMRAP TTB (min-10) x 4; r/r – 60s
2 Comments
filed under: WOD
Archive for 'WOD'
April 4, 2012
Wgt Pull Up
5-5-5-5-5
or
Dead Hang Pull Up Ladders
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AMRAP – 12
7 Burpees
14 Sit Ups
7 Burpees
14 Sit Ups
50 Double Unders
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For all the runners out there.
1 Comments
April 3, 2012
OHS
3-3-3-3-3
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5 RFT
3 Snatch @ 70%
6 Box Jumps 30/24
9 Wall Ball
0 Comments
filed under: WOD
April 2, 2012
AMRAP – 15
5 Pull Ups
3 DL 275/185
10 HR Push UPs
2 DL
15 Air Squats
1 DL
*DL weight should be heavy, but something you can handle for multiple touch and go reps when fresh. I don’t want the DL reps to turn into singles with lots of rest in between, early on in the workout.
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3x5e Turkish Get Ups
50 Hollow Rocks
6 Comments
filed under: WOD
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You’re not kidding Don. In 3 months of CrossFit that was the closest I’ve been to puking. My week in Chicago caught up to me. Good to be back home at BOLT.
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Just have to put it in writing that this was my first full WOD without a pull up band!!!
completed 7 rounds, used 125#-
Awesome! It was fun to see our visitor, Tom, watching in awe as our ladies rep out pull ups.
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So sore and I’m not even moving! I’m not sure if I skipped the whole Japan thing last week and went to Crossfit instead if I’d feel any better right now. Not a fan of my Turkish friends!
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Ashley you did awesome! Congrats on the pull ups! HOOYAH! …
I did 5 rounds + 5 Pullups (Green Band) using 275#
March 30, 2012
Max Rep HSPU x 3
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Nicole
AMRAP – 20
400m Run
Max Rep Pull Ups
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Just so everyone knows, this is a Pro-Jorts establishment.
2 Comments
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I don’t like nicole, she is an angry senile lady. On other news, my glutes have officially been demolished by yesterday’s kettle bell swings… Not even the jorts could defend me. Shame.
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You don’t want to know my opinion of Nicole… let’s just say we are not on a talking terms right now!
March 29, 2012
Clean
2-2-2-2-2
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4 sets of
15 Heavy KBS
5 High Box Jumps
r/r – 60s
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4x100m Sled Drag
2 Comments
filed under: WOD
I made the blog!
Well deserved JP!