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WOD 1/31/15

January 30, 2015 by  

  • CrossFit Open WOD 14.2 
  • 0:00-3:00 – 2 Rounds-
  • 10x OHS
  • 10x CTB Pull ups
  • 3:00-6:00 – 2 Rounds-
  • 12x OHS
  • 12x CTB Pull ups
  • 6:00-9:00- 2 Rounds-
  • 14x OHS
  • 14x CTB Pull ups
  • 9:00-12:00- 2 Rounds-
  • 16x OHS
  • 16x CTB Pull ups

OHS

January 30, 2015 by  

Team Work

January 29, 2015 by  

WOD 1/30/15

January 29, 2015 by  

Friday Fitness Fun

L Pull up

January 28, 2015 by  

WOD 1/29/15

January 28, 2015 by  

  • Part 1:  OTM 9 mins-
  • 1x Burpee MU or Burpee CTB
  • Part 2:  8 Rounds-
  • 2-6 L Pull ups
  • rest 20 sec
  • 2-6 HSPU
  • rest 20 sec
  • Cash out:  1 mile Run

Box Jump

January 27, 2015 by  

WOD 1/28/15

January 27, 2015 by  

  • In teams of 2, 1 working at a time:
  • 5 Rounds-
  • 800m Run or Row
  • 30x Box Jumps
  • 3x TTB every minute

Lunge

January 26, 2015 by  

WOD 1/27/15

January 26, 2015 by  

  • Part 1:  OTM 10 minutes-
  • 1x Clean and Jerk @ 80%
  • Part 2:  5 Rounds-
  • 10x Front Rack Walking Lunges
  • 10x Pull ups
  • 20x Plate Sit ups

Bench Press

January 25, 2015 by  

WOD 1/26/15

January 25, 2015 by  

  • Part 1:  Spend 15 mins building up to 3RM Bench Press
  • Part 2:  8 Rounds-
  • 5-10 Ring Rows
  • Rest 20 sec
  • 5-10 Ring Dips
  • Rest 20 sec

Press

January 24, 2015 by  

WOD 1/25/15

January 24, 2015 by  

  • 3x[ 5x Shoulder to Overhead, 15x KBS]
  • 600m
  • 2x[ 5x Shoulder to Overhead, 15x KBS]
  • 600m
  • 1x[5x Shoulder to Overhead, 15x KBS]

WOD 1/24/15

January 23, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1x Power Snatch
  • 1x Hang Power Snatch
  • WOD:
  • 12,9,6
  • Power Snatch
  • Hand Release Push ups
  • Rest 3 minutes
  • 3 Minutes Max Rep Wallballs

Snatch

January 23, 2015 by  

Fit Hikers

January 22, 2015 by  

WOD 1/22/15

January 21, 2015 by  

  • 10 Rounds-
  • 5x Box Jump
  • 200m

Big Box Jump

January 21, 2015 by  

CTB Pull up

January 20, 2015 by  

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