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Archive | WODS

WOD – May 15, 2015

CF Basics and WOD are the same today. Please feel free to come to any of the scheduled class times

For Time:

  • 30 Box Jump Over 24/20
  • 50 Wall ball 20/14
  • 1000m Run
  • 50 Wall ball
  • 30 Box Jump Over

 

 

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WOD – May 14, 2015

Strength

Back Squat 5-5-5-5-5, reps

MetCon
  • AMRAP in 15min
  • 15 KBS 70/53
  • 10 HSPU
  • Run 200m

CF BASICS

AMRAP in 12 minutes
  • 10 Box Jumps 24/20
  • 5 Burpee
  • :30 sec Plank hold (accumulate)

Rest 3 Minutes

AMRAP in 12 minutes
  • 15 Air Squats
  • 10 Push-ups
  • 5 V-ups
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WOD – May 13, 2015

Strength

Bench Press 5-5-5-5-5, reps

MetCon
  • Amrap in 15minutes
  • 7 Power Cleans 135/95
  • 7 Toes 2 bar
  • Sprint 100m
  • 15ft Rope climb, 1 accent

CF Basics

3 Rounds For Max Reps
  • 1 min Row (Cal)
  • 1 min Russian twist (2 for 1’s)
  • 1 min Up downs
  • 1 min Grasshoppers (2 for 1’s)
  • 1 min Rest
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