November 29, 2011
Skill Work
– Handstands or Pistols
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2 sets of
500m Row
1 Round of Barbara
– 20 Pull Ups
– 30 Push Ups
– 40 Sit Ups
– 50 Air Squats
r/r – 4 min
4 Comments
Archive for 'WOD'
November 28, 2011
In 20 minutes set a 1 RM Snatch
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AMRAP in 10 min of
3 Snatch @ 65% of 1 RM
9 Burpees
15 Double Unders
2 Comments
filed under: WOD
November 23, 2011
400m Run
30 Front Squats
30 Box Jumps 24/20
400m Run
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L-Sit or L-Hang – Accumulate 3 min
4 Comments
filed under: WOD
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9:33 @ 125# (realized I was using the 35# bar…oops)
HAPPY THANKSGIVING TO ALL…NEXT TIME I SEE YOU, MY GOAL IS TO WEIGH MORE! -
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Matt this was by far one of the hardest wods I’ve done!! Awesome!! Great work everyone
November 22, 2011
Hang Squat Clean
2-2-2-2-2
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AMRAP in 12 min of
20 Wall Ball
10 TTB
200m Run
4 Comments
filed under: WOD
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135-135-155-185-185; 4rds plus 20WBs. Good job everyone. Congrats Matt on your 6th place in first XFit competition…you were robbed! Looking forward to watching you rock-n-roll Dec 10th with Courtney!
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Miss working out with y’all! I did squat cleans today, too! It was a great WOD but isn’t the same without my BOLT friends! Have a wonderful Thanksgiving!!
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95-105-125-125-125; next goal is 135! ; 4 rounds 10 m short of fifth round.
November 21, 2011
Push Press
3-3-3-3-3
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4 Rounds for Time of
20 KB Swings
20 Jumping Lunges
0 Comments
filed under: WOD
November 18, 2011
EMOTM
3 Power Snatch 135/95
6 High Box Jumps 30/24
then
Hand Release Push Ups for the remainder of the minute
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Continue until you reach 150 HR Push Ups
or After 12 minutes finish your remaining Push Ups
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*For those who missed the CrossFit Total you will have the opportunity to make it up next week.
3 Comments
filed under: WOD
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This WOD smoked me. Great work Mark and Josh! I can really feel it in my arms and chest.
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@Don…agreed.This was killer. 16:33 (went from 115 to 95 and from 30″ to 27″ and from 3/6 to 2/4)
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This was a very emotional workout. Grateful to just finish. Getting Stronger!
So….I am sick… I have a cold or something…it sucks…Hey Matt, I thought you told me if I did CrossFit that I would never be sick, have a body like Arnold, and never die like that guy on Twilight……you said that, right?
Ha tell your white blood cells to go beast mode on those germs!
Got a steroid shot today…this thing would not go away…hopefully it will now cuz I am running in the white rock relay on Sunday in the cold and wet…yippeee….here’s to beast mode!
How is your recovery David? Just saw this video. I can say my form was not quite this good. 125lbs did get over my head though. 135 lbs I’m coming after you!