Category Archives: CrossFit

170523 KBS Box Jump Single Under

  5 Rounds for time: 10 KB Swing 10 Box Jump 40 Single Under  

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170521 KB Snatch Push Up Sit Up

  20 – 10 – 20 for time KB Snatch Push Up Sit Up // 7:04  

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170519 Farmer Carry Push Press Burpee

  3 Rounds of: 200m Farmer Carry 75/50 While someone doing the Farmer Carry Push Press 95# Burpees  

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170513 Deadlift Bench Clean

  Buy in: 15 reps: Dumbbell Burpee + Hang Squat Clean + Thrusters // 10 and 20 lb DB Linda-ish Clean 5 x 5 increase weight up to 3/4 BW Bench 5 x 5 increase weight up to BW Deadlift … Continue reading

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170509 KB Snatch Goblet Squat Plank

  SWOD: EMOM for 10 mins 3 Snatch Grip Deadlift + 1 Snatch increase weight each round WOD: 21 – 15 – 9 Left Arm KB Snatch Right Arm KB Snatch Goblet Squat then Max Plank // WOD: 7:58 Plank: … Continue reading

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170507 Wall Ball Box Jump Ball Slam Push Press

  Fight Gone Bad 3 Rounds – 1 min per station Wall Ball 20# Box Jumps 21″ Ball Slams 20# Push Press 75# Single Unders Rest  

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170506 SDHP G2O Push Up

  WOD: 6-9-12-9-6 reps NOT for time of: Sumo Deadlift High Pull 75# Ground to Overhead 75# Elevated Push Ups (feet on 21″ Box) SWOD: (circa Aug 13, 2007) Shoulder Press 1-1-1-1-1 reps Push Press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 … Continue reading

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170505 Burpees Push Up Sit Up Squat Plank

  20 min AMRAP 10 Burpees 20 Push Ups 30 Sit Ups 40 Squats 50 sec Plank // 4 Rounds + 5 Reps  

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170503 Clean and Jerk Thruster

  Warm Up: 2 Rounds of: 40 Single Under 10 Push Up 10 Sit Up 10 OHS w PVC 10 Step Ups then Burgener Warm Up x 2 WOD A (solo) EMOM for 10 mins 1 Power Snatch + 3 … Continue reading

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170502 Run Step Up Burpee

  3 rounds for time 400m run 20 box jumps (or step ups) 15 burpees // 15:01  

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