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Workouts'S ARCHIVE

  • Friday 08102012

    By jerry

    “Fitness” A. 3 Hang power snatch EMOM x 10 B. Deadlift x 1 “Competition” A. 3 Touch and G Squat Snatch EMOM x 10 B. Deadlift x 1

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  • “Fitness” 5min Running Clock 400m Run AMRAP Burpee Pull ups in remaining time 5min Running Clock 400m Run AMRAP OH Lunges in remaining time 5min Running Clock 400m Run AMRAP DB Push Press in remaining time 5min Running Clock 400m Run AMRAP Abmat Sit Ups in remaining Time   “Competition” 5min Running Clock 400m Run […]

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  • “Fitness” and “Competition” Wod 1:  3 Back Squats Every 2 min x 5 rounds Record average load Wod 2:  200 Unbroken Wall Ball for time with a partner The transition must be made when ball is in air. 20 Burpee penalty (5-5-5-5) for each missed transition or if Ball hits the ground.

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  • Tuesday 08072012

    By jerry

    “Fitness” 1. 8 min AMRAP: 15 DB Push Press, 15 Box Jump 1 min rest 2. 8 min AMRAP: 5 Pullups, 10 Pushups 1 min rest 3. 8 min AMRAP: 15 KB High Pullp, 10 Burpee “Competition” Clock Never Stops 1. 8 min to establish a heavy single: Snatch push press 1 min rest 2. […]

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  • Monday 08062012

    By jerry

    “Fitness” 4 rounds: 400m run 30 goblet squat 20 KB swing “Competition” A. 1-5 UnBroken Hang Squat Clean Ladder in 10 min http://www.crossfitoldtown.com/quadzilla-returns/ If you got 4 rounds last time move up a level. B. Eccentric Deadlifts 4 sets of 10 reps with 60-90 sec rest between. Similar to last weeks Dimels but take 5-6 […]

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  • Partner WOD 4 rounds each: Partner 1 runs 400m Partner 2 does 5 pullups, 5 burpees. Score total reps and final time. Both scores ranked separately. Both scores are worth 50 points each. Top score is 50, 2nd 45, 3rd 40. So a perfect score would be 100 (50 for most reps and 50 for […]

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  • FIRST FRIDAY Pick Your Own: Hero, Benchmark, or Girl WOD Click Here for a list of Hero Wods!

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  • 20min AMRAP 400m Run 15 DB Push Press 20 GHD 25 Jumping Slamball

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  • “Fitness” 2 minute rest after each station. 4min AMRAP Pullup  4min AMRAP Burpee Box Jump 4min AMRAP KB High Pull 4min AMRAP Wallball   “Competition” 2 minute rest after each station. 4min AMRAP Squat Clean at 80% 1RM 4min AMRAP Muscle ups 4min AMRAP Power Clean (use same load) 4min AMRAP Ring Dips

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  • Tuesday 07302012

    By jerry

    “Fitness” and “Competition“ 30 min: compete to see who has the best Standing Press to Weighted Chin Up ratio Find your 1RM’s of each, then add BWT to weight lifted in chin up – the press should be 65% of the total – who is the closest? Do you need more pressing or pulling strength?    […]

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