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Saturday, April 9, 2011
Saturday
Sectional Wod 3
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2011
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April
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Sunday6 x 400 M Run
Saturday Sectional Wod # 5 Amrap 20 minutes: 5 ...
Friday 21-15-9 Box Jump Kettlebell Swing SDLHP (9...
Thursday 7x1 Deadlift Then... 4x5 Squat Snatch
Wednesday 5 Rounds 200 M Run 30 Double Unders 10 R...
Tuesday 3 Rounds 15 Jerks 95/65 20 Pistols
Weekly Warm Up 500 M Row 10 PVC Dislocates 10 Halo...
Sunday5 Rounds10 Thrusters (105/85)15 Knees To Elb...
SaturdaySectional Wod 4
FridayRun 1 MileRow 500 MRun 800 MRow 300 MRun 400...
ThursdayAmrap 20 minutes20 Air Squat 7 HSPU10 Plyo...
Wednesday3 Rounds30 Hang Squat Snatch(45/33)30 Wal...
Tuesday"Helen"400 M Run21 Kb Swing12 Pull ups
Weekly Warm Up: 400 M Run30 Double UndersSpider Ma...
SundayTabataDeadliftBox JumpHandstand Push up
SaturdaySectional Wod 3
Friday4 Rounds300 M Sand Bag Run30 Lunges7 Wall Wa...
ThursdayAmrap 7 Minutes5 Man Makers20 Double Under...
Wednesday21 Back Squat500 M Row 15 Squat Clean500 ...
TuesdayComplete40 Pull ups30 Air Squats20 Ring dip...
Weekly warm upGreat Vine, lateral shuffle (both si...
"Annie"50-40-30-20-10 rep rounds for time of:Doubl...
CrossFit Open WOD 11.2 As many rounds and reps as ...
Clean & Jerk 3-3-3-3-3 then.... Run 1 mile
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March
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Five rounds for time of:10 Burpees10 Toes Thru Rin...
Partner 500m Row x 4Rest while your partner rows
Four rounds for time of:15 Wall Ball Shots 20/1415...
Five rounds for time of:10 Ring Dips15 Box Jumps 2...
Weekly Warm Up Saturday 4 Rounds 400m Run 50 Air ...
Everyone Loves Burpees!!!
Weekly Warm Up Thursday5 rounds10 Trusters20 Kettl...
Weekly Warm upWednesday "Cindy"Amrap 20min5 pull...
Painful Wod!!!
Some really great things are happening in the gym,...
21-15-9 reps for time of:BurpeesOverhead Squat 115...
As many rounds as possible in 15 minutes of:5 Musc...
Three rounds for time of:30 Double Unders15 Kettle...
Three rounds for time of:300m Run15 Pull Ups15 Han...
Fot time:5 Squat Cleans 135/9525 Barbell Lateral J...
Five rounds for time of:9 Burpees12 Air Squats15 P...
Five rounds for time of:10 Toes to Bar10 Pull Ups1...
Sunday 50 Snatches for time 95/65 then.. 4x 1:00mi...
Saturday 3 Rounds 10 Deadlift 275/185 50 Double U...
Weekly Warm Up Friday 7rounds 10 tire flips 20 Ai...
Weekly Warm Up Thursday 5k Run
Weekly Warm Up Wednesday Jerk 3-3-3-3-3 Then....
Weekly Warm Up Tuesday 5 Rounds 10 Front Squat(13...
Weekly Warm-up Perfect Stretch (knee to chest, spi...
Complete as many rounds in 20 minutes as you can o...
21-18-15-12-9-6-3 reps of:Air SquatPush Jerk 75/55...
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