Category Archives: WOD

6.15 – 6.20.15

No posted WOD’s this week. Doing a social experiment.

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6.12.15

6.12 **NO 6 & 7p Classes. Friday Night Lights – Hosted by Crossfit TFB – See you there** Mobility/Warm Up For Time: Bear Complex x 30 @60% Push Press 1rm Cool Down/Stretch/Foam Roll

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6.11.15

6.11 Mobility/Warm Up Lift: Deadlift – EMOM for 8 rounds – 2@85% 1rm AMRAP – 10min 12 OHSquats @50% 9 Front Rack Lunges 6 Ring Muscle Up’s Cool Down/Stretch/Foam Roll

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6.10.15

6.10 Mobility/Warm Up 3RFT – No Cap 400M 20 Box Jumps (20/14) 15 Chest to Bar For Time: 20 Cleans @70% Cool Down/Stretch/Foam Roll

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6.9.15

6.9 Mobility/Warm Up Lift: Snatch – EMOM for 7 rounds – 3@80% 1rm 5RFT 15 KBSwings (AHAP) 15 Burpees Cool Down/Stretch/Foam Roll

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6.8.15

6.8 Mobility/Warm Up EMOM – 12min Even – 6 Power Clean @65% Odd – 6 Shoulder to Overhead For Time: 50 Double Unders (or DU attempts – NO SINGLES) 40 Wall Balls (20/14) 30 T2B 20 Ring Dips 10 HSPU … Continue reading

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6.6.15

  No 11a class   See you there!    

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6.5.15

6.5 Mobility/Warm Up Lift: Clean – EMOM for 6 rounds – 3@85% 1rm AMRAP – 9min 9 Box Jump (24/20) 9 Wall Ball (20/14) 9 T2Ring 9 Med Ball Clean Tabata: B2B Air Squats – 10 seconds rest is in … Continue reading

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6.4.15

6.4 Mobility/Warm Up For Time: 800M Run 20 Curtis P @50% Clean 1rm 30 HR Push-Up’s 40 Ring Rows w/feet elevated 400M Run Cool Down/Stretch/Foam Roll

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6.3.15

6.3 Mobility/Warm Up Lift: Hang Snatch – EMOM for 8 rounds – 5@65% 1rm Running Fran – (95/65) 21 Thrusters 21 Pull-Up’s 1 200M Run 15 Thrusters 15 Pull-Up’s 1 300M Run 9 Thrusters 9 Pull-Up’s 1 400M Run Cool … Continue reading

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