Monthly Archives: January 2011

WOD Saturday 01-29-11

Crossfit San Diego free Saturday workout 3 rounds for time of: 20 kettlebell swings, 1.5 pood 20 sumo deadlift high pull with kb 20 box jump, 24″ 20 wallball, 20 lb ball 20 double unders 17:40

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WOD Monday 01-24-11

Back squat 5×5 225 x 5 245 x 5 245 x 5 245 x 5 245 x 5 Then 3 x 800m run 2 minutes rest between. I didn’t time them: I ran on a treadmill and did 7mph, 8mph … Continue reading

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WOD Thursday 01-20-11

10 rounds: 5 deadlifts, 45 lb dumbbells 5 hang squat cleans, 45 lb dumbbells 15 situps 16:06

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WOD Monday 1-17-11

Deadlift 10 triples as fast and explosive as possible. 1 minute rest between- 225 lbs 5 rounds 5 hang power cleans, 45 lb dumbbells 10 box jump- 36″ box 5:27

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WOD Saturday 01-15-11

Free Saturday workout at Crossfit San Diego: 21-15-9 40 lb dumbbell thruster (I used 30 to take it easy on my shoulder) 2 pood kettlebell swings burpee box jumps (24″) 5-10-15 yd shuttle run every time you set the dumbbell/kettlebell … Continue reading

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WOD Thursday 01-13-11

5 rounds of: 185 lb back squat 250 meter row 20 pushups

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WOD Monday 01-10-11

AMRAP in 15 minutes: 6 deadlifts, 225 lbs 7 Pullups 10 Dumbbell swings, 55lbs 20 box jumps, 20″ box 5 rounds

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