Tuesday 4/24/2018
WOD
“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip STRENGTH
Deadlift 5x3 ....
WOD
“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip STRENGTH
Deadlift 5x3 ....
WOD:
5K RUN HAPPY BIRTHDAY
COACH CHRISTINE, BECKY SNOOK, AND JORGE JIMENEZ!!
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WOD
With a Partner for time: 400 m run with wall ball 100 Power cleans (135/95, 95/65, 65/45, 45/15,) 400 m run with wall ball 100 Pushups 400 m run with wall ball 100 med ball Sit-ups 400 m run with wall ball 100 Burpees 400m run with wall ball HAPPY BIRTHDAY
KAYLA GRECO!
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WOD
7 rounds for time of: 15 Box jumps (24"/20") 10 Toes to bar 5 Push jerks (155lbs/105lbs) ....
STRENGTH
Bench Press 5x5 WOD
21-15-9
Chest to bar pull-ups
Kettlebell front rack walk, meters (70lbs/53lbs)
Back squat (185lbs/125lbs)
Kettlebell farmers carry, meters (70lbs/53lbs) HAPPY BIRTHDAY
RAY MCLAUGHLIN!
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WOD
"17.5" 10 RFT: 9 Thruster (95/65) 35 DU HAPPY BIRTHDAY
PAUL TURISI-CHUNG!!
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STRENGTH
Sumo Deadlift 5x5 WOD
Every 3 minutes for 5 rounds: 10 Hang power cleans (165/115) 200 meter run ....
WOD:
Row 1000 meters
100 Double unders
50 Push press (95lbs/65lbs)
100 Double unders
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WOD
As a team of 2, complete the following where one athlete moves as the other athlete rests:
150 Hang dumbbell power snatch, alternating arms (55lbs/35lbs)
100 Burpee box jump overs (24"/20")
75 Power cleans (135lbs/95lbs)
50 Front squats (135lbs/95lbs)
25 Strict Ring Dips ....
KS GET THE AP April Blog I would like to start by saying, “congratulations” to everyone who participated in the CrossFit Open this year! You all did an amazing job. Some of you did it for the first time this year. This will be your annual benchmark. It’s the starting point for you to base your goals for this year so you can be better prepared for the unknown next year lol! Those of you who have completed the Open in the past can track your progress. Maybe you did the workouts scaled this year but were able to move faster, maybe some of the workouts were scaled and RX, or all your workouts were RX. Either way, you made progress from last year. We saw ....
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