Monthly Archives: July 2010

WOD Wednesday 072810

From Crossfit.com: “Roy” Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups First round as rx, then the next 4 rounds were 10 deadlifts, 15 box jumps, 20 pullups 18:58 Marine … Continue reading

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WOD Monday 072610

For time: 30 reps left 30 reps right- hang power snatch (55 lb dumbbell) 30 Knees to elbows 30 overhead squat (95 lbs) 30 pullups 13:40

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WOD Thursday 072210

7 rounds for time of: 205 lb clean 10 pushups 9:04

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WOD Tuesday 072010

AMRAP in 7 minutes- 7 deadlifts, 315 lbs 14 one legged squats 3 rounds in 7:05

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WOD Thursday 070810

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups … Continue reading

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WOD Wednesday 070710

225 pound Back squat, 20 reps 40 Toes to bar 60 Dumbbell swings, 70 lbs 11:51

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WOD Monday 070510

Power clean and Jerk 185×2 185×3 185×3 185×3 185×3 3 rounds with 44 lb kettlebell: 5 l, 5 r swings 5 l, 5 r clean and press 5 l, 5 r snatch 5 times around the body left thenĀ  5 … Continue reading

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