Category Archives: WOD

CrossFit Total

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Find your max in each of these three lifts, combine the totals, that is your score. http://media.crossfit.com/cf-video/CrossFit_WOD120829_Total_SD.mov...
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AMSAP

As Much Suck As Possible In 15 minutes: Row 1500m AMRAP Wall Balls until clock hits 9 minutes Then immediately AMRAP KettleBell Swings until clock hits 12 minutes Then immediately AMRAP Bar Touch Burpees for remaining time... So, row 1500m, get off and start doing wall balls until the clock hits the 9 minute mark, then start swinging for the next 3 minutes,...
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Pawn

Athletes: 1. WOD 18m AMRAP 15 Box Jumps 24/20 5 Deadlift 225/135 12 TTB...
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2 weeks

Athletes: Spend 10 minutes working on shoulder to overhead stuff, whatever you want, strict, jerk, whatever...only 10 minutes, the coach will start a clock at 10 minutes after the start of your class, and when its up, its up. Use your time wisely. WOD 4 Rounds 75 Double Unders/225 singles 12 Clean and Jerk 95/65 If you worked on double unders...
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