Month: July 2014

WOD – 7/28/2014

This is the last week of our current 8 week cycle.  We will be re-testing Elizabeth and Isabel.  Lets see some PRs!!! WOD “Elizabeth” 21-15-9 Cleans 135/95lbs Ring Dips* *No bands on the rings.  Must have 5+ strict ring dips to do ring dips in the WOD.  Sub with bar dips (can use bands) or …
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WOD – 7/27/2014

WOD AMRAP 20 Minutes: 400m 30 Double-Unders 15 Sumo Deadlift High Pulls 75/55lbs   Post scores to comments.  

WOD 7/26/2014

3 Person Team WOD 100 Deadlifts 135/95lbs 80 Hang Power Cleans 135/95lbs 60 Push Jerks 135/95lbs EMOM 5 Burpees *WOD starts with burpees.  You CAN NOT touch the barbell until your whole team is DONE WITH BURPEES.*   Post team and times to comments.

WOD – 7/25/2014

SHOULDER PREHAB 3 Rds NOT for Time: Face Pulls x 10 Wall Slides x 10 Scap Push-Ups x 10 WOD Tabata Russian Kettlebell Swings 53/35lbs Tabata Sit-Ups Tabata Air Squats *You will have 3 different scores for this WOD.*   Post scores to comments.   The big man is back.

WOD – 7/24/2014

STRENGTH 1RM Snatch – if you have the mobility to squat, do it.  Power Snatch if you can’t overhead squat. WOD 20 Reps for Time at 77% of above. MIDLINE Abs of your choice. Post weights to comments.   CrossFitter Cassidy Duffield won gold at USAW Senior Nationals.


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