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Tag: clean & jerk


Week 4 Day 4, 10-18-12

Posted by VincentO in WOD. No Comments

18th October

warm up: Row 250m / 3 x Burgener

Skill: Clean tech

WOD:

Clean & Jerk

– find today’s 1 rep max (1 RM)



Toast 4-1

Posted by VincentO in WOD. No Comments

9th July

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Made in China

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14th June

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Unholy Pilgrim

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30th May

Members: Do you want to win a FREE MONTH of CrossFit? Only ONE QUESTION to enter!

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4/26/2012

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26th April

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Done

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9th April

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30 Clean and Jerk for time (must complete full squat during clean)


2/27/2012

Posted by GarrettW in WOD. No Comments

27th February

For time: 30 Clean & Jerk @ 135/95lbs



Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips