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WOD
Wednesday
crossfit gyms WOD:
1. 20 m jumping squats
2. 20 m walking push-ups
3. 20 m walking lunges
cover as much distance as you can in 20 minutes
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mainsite WOD:
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
crossfit gyms WOD:
“Kelly”
1. Run 400 meters
2. 30 box jump (boys 24 inch, girls 20 inch)
3. 30 Wall ball (boys 20 lbs, girls 12 lbs)
5 rounds for time.
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mainsite WOD:
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
crossfit gyms WOD:
1. 5 x deadlift (boys 275 lbs, girls 185 lbs)
2. 10 x burpee
5 rounds for time
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mainsite WOD:
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
crossfit gyms WOD:
“Helen”
1. 400m
2. 21 x kettle bell swing (boys 24kg, girls 16kg)
3. 12 x pull-ups
3 rounds for time
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mainsite WOD:
rest day
crossfit gyms WOD:
“JT”
1.Handstand push-ups
2.Ring dips
3.Push-ups
21-15-9
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mainsite WOD:
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
crossfit gyms WOD:
Benchmark Day
perform and girl, hero, named wod or lift
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mainsite WOD:
“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
crossfit gyms WOD:
“Fran”
1. thrusters (boys 95 lbs / girls 65 lbs)
2. pull-ups
21-15-9 reps/rounds
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mainsite WOD:
Clean and Jerk 1-1-1-1-1-1-1 reps
crossfit gyms WOD:
back squat, 5-5-5
shoulder press, 5-5-5
deadlift, 5-5-5
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mainsite WOD:
rest day
crossfit gyms WOD:
“The Chief”
max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. repeat for a total of 5 cycles.
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mainsite WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 [...]
crossfit gyms WOD:
1. ring push-ups
2. box jumps
3. hammer swings
4. med ball cleans
5. rope climbs
1 minute each station
1 minute rest
3 rounds for total points
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mainsite WOD:
Run 5 K
crossfit gyms WOD:
complete the following round every minute on the minute for 20 minutes.
3 x hang power clean
5 x fron squat
7 x push-jerk
boys 95 lbs / girls 65lbs
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mainsite WOD:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball [...]
crossfit gyms WOD:
1. 400m run
2. 21 x push press (boys 95 lbs / girls 65 lbs)
3. 12 x ring dips
3 rounds for time
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mainsite WOD:
rest day
crossfit gyms WOD:
Benchmark Day
perform and girl, hero, named wod or lift
if you can’t decide do:
Isabel, 30 snatches for time (boys 135lbs / girl 95lbs)
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mainsite WOD:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
crossfit gyms WOD:
Benchmark Day
perform and girl, hero, named wod or lift
if you can’t decide do:
Isabel, 30 snatches for time (boys 135lbs / girl 95lbs)
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mainsite WOD:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
crossfit gyms WOD:
Benchmark Day
choose a girl, hero, lift or named wod.
if you can’t decide do:
karen, 150 wall ball shots for time.
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mainsite WOD:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
crossfit gyms WOD:
D.T.
1. 12 x deadlift
2. 9 x hang power clean
3. 6 x push jerk
(boys 155 lbs, girls 100lbs)
5 rounds for time
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mainsite WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute [...]
crossfit gyms WOD:
“granny”
85 turkish get-ups for time.
(boys 24kg, girls 16kg)
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mainsite WOD:
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
crossfit gyms WOD:
“annie”
1. double unders
2. sit-ups
50-40-30-20-10
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mainsite WOD:
Rest Day.
crossfit gyms WOD:
lift:
overhead squat
3-3-3-3-3
met con:
5min max,
1. power cleans x 7
2. push jerk x 7
hands cannot let go of bar max rounds.
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mainsite WOD:
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
crossfit gyms WOD:
1. deadlift (boys 225lbs, girls 155 lbs)
2. pull-ups
3. push-ups
21-15-9
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mainsite WOD:
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
crossfit gyms WOD:
1. 100 x thrusters (boys 45 lbs, girls 35lbs)
2. 100 x lunges
3. 100 x russian twists
4. 100 x kettle bell cleans (boys 24kg, girls 16kg)
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mainsite WOD:
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
crossfit gyms WOD:
BENCHMARK FRIDAYS:
select any girl, hero, named wod, lift.
if you can’t decide do:
“isabel”
30 snatches for time (boys 135 lbs, girl 95 lbs)
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mainsite WOD:
REST DAY