Month: January 2019

1-31-2019

Outside the zone. Str/Skill:1a) 5×7 Strict Pull Ups1b) 5×10 Ring Dips WOD: Row 5K meters

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1-29-2019

Simple fun Str/Skill: 6 attemptsof a Max1 Power Clean1 Squat Clean2 Front Squats WOD: 75 D/U21 Hang Power Cleans10 HSPU50 D/U15 Hang Power Cleans10 HSPU25 D/U9 Hang Power Cleans10 HSPU (115/85)

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1-28-2019

Its begins! Str/Skill: 5×3 Push Press@80% WOD: CrossFit Games Open 17.1 10 Dumbell Snatches15 Burpee box jump overs20 Dumbell Snatches15 Burpee box jump overs30 Dumbell Snatches15 Burpee box jump overs40 Dumbell Snatches15 Burpee box jump overs50 Dumbell Snatches15 Burpee box jump overs(50/35,24/20)

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1-25-2019

Last day! Str/Skill: 2minMax CalASSAULT Bike WOD: 2rds45 Double Unders9 ThrustersThen 2 min Max Burpees (95/65)  

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1-24-2019

Practice makes, you already no. Str/Skill: Over Head Walking Lunge2x w/Bar2x w/Dumbell WOD: 10 Rds15 Wall Balls10 Push Ups5 Box Jump Overs (20/14,24/20)

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1-23-2019

Move fast and lift even heavier Str/Skill: 6×2 Low Hang Squat Clean WOD: 21 Cal Row15 Chest 2 Bar PullUps9 Clean & Jerks (155/105)

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1-22-2019

More than one use Str/Skill: 5×10Bench Press10 rep Max WOD: 30-20-10-20-30Kettlebell Shoulder to OverheadKettlebell Goblet Squats (53/35)

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1-21-2019

Crush what you hate. Str/Skill: 6×2 Power Snatch Build WOD: 5rds5 Power Snatches15 Toe 2 Bar 100 Double Under Cash Out (95/65)

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1-19-2019

Before paint Str/Skill:5×4 Overhead SquatsBuild WOD: 4min3rds14 Pull Ups7 Overhead Squats4min3rds10 Pull Ups10 Front Squats4min3rds6 Pull Ups13 Back Squats (95/65)

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