Month: May 2015

150601 – “Fran”

  (compare to 150102, 140609, 131001, 130416, 121030) Warm up: 3 Mins Cindy Front Rack MOB   Skill/Strength: Black: 20-1-20-1 Back Squat Red: 6×50’ Front Rack Carry   WOD: “Fran” 21, 15, 9 Reps for time of: Competition and Rx: Thrusters (95/65) Pull-ups Scaled: Thrusters (45/35) Ring Rows   Cash out: 10×100 Partner Row   …
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150530 – CFT

  Warm up: 400M Run Straddle Hip Openers   9am WOD: – “CrossFit Total” 1RM Back Squat 1RM Strict Press 1RM Deadlift   11am WOD: Rx: 400M Run 21 Snatch (135/95) 800M Run 21 Snatch (135/95) 400M Run Scaled: 400M Run 21 KB Swings 800M Run 21 KB Swings 400M Run   Mobility: Calf LAX …
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150529 – WOD

    Warm up: Lateral Drills Front Rack PVC MOB Power Clean Breakdown   Skill/Strength: Black: 6×2 Power Clean Red: 6×2 Push Jerk   WOD: 12 Min AMRAP: Competition and Rx: 250M Row 20’ Walking Lunge 10 T2B 5 HSPUs Scaled: 250M Row 20’ Walking Lunge 10 T2P 5 Push-ups   Mobility: Trap/Scap LAX Glute …
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150528 – WOD

  Warm up: Coach led shuttle runs   Skill/Strength: Black: 3×8 Back Squat @80% Red: 5×2 Squat Snatch   WOD: 6 Min AMRAP: Competition: 3 Front Squats (225/155) 6 Ring Dips 30 Double-unders Rx: 3 Front Squats (185/125) 6 Ring Dips 30 Double-unders Scaled: 3 Front Squats @60% of 1RM 6 Ring Push-ups (elevate if …
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150527 – WOD

    Warm up: Shoulder Progressions Lateral Drills 5 Min Skin the Cat Practice   Skill/Strength: Black: EMOM 16 mins Odds: 8×3 Bench @ 60% +20lbs Evens: Max Unbroken Deadhang Pull-ups Red: Build to a HS Strict Press   WOD: 4 Min AMRAP: 3 Wallclimb 200’ Sprint *Scale with Inchworms   Mobility: Shoulder LAX Tri/Lat …
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