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Tag: toes to bar


Week 4 Day 5, 10-19-12

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19th October

Warm Up: Fastest 250m Row

Skill: 10 Minute EMOM

3 toes to bar and 3 knees to elbow

Diane

21-15-9 rep rounds for time of:

Deadlifts (225/155)

Handstand Push-ups



Week 5, Day 4 / 9-13-12

Posted by VincentO in WOD. No Comments

13th September

Warm up

3 rounds of:

7 front squat 60% 3 rep max

10 toes-to-bar

 

Skill: Front Squat 1-1-1-1-1

 

WOD

For time:

Row 1000m

Run 1000m

100 double unders

100m tire drag forward

100m tire drag backward



WEEK 3, Day 2 / 8-28-12

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28th August

Warm up

–     5 rounds of:

run 200m / 20 situps

Skill

– Find max clean 3-3-3-3-3

WOD –

5 rounds for time of:

7 power clean (185/125)

10 toes-to-bar

30 double under


UnBlocked

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18th July

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Sun Up

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12th July

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Club Bottles

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4th July

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All In!

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29th June

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walk that walk

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12th June

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2012 OPEN WOD 3

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23rd 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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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