WOD

Workout of the Day

7-24-15 Turbo Training

Posted July 24, 2015, under WOD

“Mix Bag” 7min AMRAP 10 OH Walking Lunge w/Plate 10 Hollow Rocks 30 Jump Rope Singles Rest 2min 7min EMOM 5 KB Clean & Press 5 Burpees Rest 2 min 7min to Complete 30 Pull Ups/ Ring Rows 40 AbMat Sit Ups 50 Air Squats Then with no rest Run 800m or Row 750m

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7-24-15 CrossFit

Posted July 24, 2015, under WOD

“Cindy” Or “Mary” “Cindy” 20min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats “Mary” 20min AMRAP 5 HSPU 10 Alt Pistols 15 Pull Ups

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7-23-15 Turbo Training

Posted July 23, 2015, under WOD

“Laps and Ladders” For time: 40min Cap 400m Run 4 Ladders: 2in each w/ high knee 30 Broad Jumps 30 V-Ups 400m Run 4 Ladders: 2in each lateral 30 Pike Push Up 30ea Alt DB Row 400m Run 4 Ladders: 2in 2out linear 30 Jumping Lunge 30 Birddog Plank 400m Run 4 Ladders: 2in 2out […]

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7-23-15 CrossFit

Posted July 23, 2015, under WOD

For Time: 35min Cap 1000m row 20 Pull Ups 30 Power Cleans (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 40 OTB Burpees 30 Front Rack Lunges (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 20 MB Sit Up Throws (Sc) 14/10 (Rx) 20/14

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7-22-15 Turbo Training

Posted July 22, 2015, under WOD

Descending Round Format. 40min Cap 5 Rounds: 10 DB Squat Cleans 10 DB Push Press 10 DB Plank Row 4 Rounds: 10 Wallballs 10 Kickbacks on MB 10 MB Slams 3 Rounds: 10 Step Ups 10 Box Push Ups 10 Hollow Rocks 2 Rounds: 10 Lateral Lunge 10 Burpees 10 Shotguns 1 Round: Run 800m […]

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7-22-15 CrossFit

Posted July 22, 2015, under WOD

Strength: Thruster WOD: 5 Rounds. 20min Cap 10 Thrusters (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 10 Ring Push Ups 10 Box Jumps *as tall as safely possible 20 DU Note: Score includes box jump height.

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7-21-15 Turbo Training

Posted July 21, 2015, under WOD

1:30 Format 1 min of work, 30 sec of rest. No rest between rounds. 4 Rounds: KB Swings Push Up w/ Rotation KB Front Rack Lunge Alt Plank Row Burpees Mountain Climbers

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