Monday WOD, January 26, 2015
Posted on 25. Jan, 2015 by Amie.
Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)
WOD:
The other TOTAL: (Prefect technique required)
Power Clean, 1 rep
Bench Press, 1 rep
Overhead Squat, 1 rep
The CrossFit Total is a measure of strength. You get three attempts to achieve a 1 rep max for each lift (you will spend time warming up to get to the weights for your three attempts). Your CFT (score) is the sum of each of your three best lifts.
Compare to December 28, 2011. Post total to comments.
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Best story I’ve seen in sports in a long time! “Will Power”, ESPN
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Friday WOD, January 23, 2015
Posted on 22. Jan, 2015 by Amie.
Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)
Strength:
Every minute on the minute for 10 minutes, complete:
1 Deadlift (315 lb./225 lb.)
5 Ring dips
WOD:
As many rounds as possible in 12 minutes of:
6 Power cleans (135 lb./95 lb.)
6 Lunges (135 lb./95 lb.)
6 Burpee box jumps
Post completed rounds to comments.
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Thursday WOD, January 22, 2015
Posted on 21. Jan, 2015 by Amie.
Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)
Strength:
Clean & Jerk 1.1.1 @ 75%
WOD:
For time:
15 Squat cleans (185 lb./125 lb.)
75 Kettlebell swings (53 lb./35 lb.)
15 Ring muscle-ups
Post loads and time to comments.
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#TBT and the Evolution of CrossFit and Weightlifting
2009 CrossFit Games, Max snatch event:
2013 Clean and Jerk Ladder
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Wednesday WOD, January 21, 2015
Posted on 20. Jan, 2015 by Amie.
Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)
Strength:
Snatch (full), work to a heavy, *3 misses
WOD:
As many rounds as possible in 12 minutes of:
250m Row
8 Power snatches (95 lb./65 lb.)
10 Handstand push-ups
Post loads and completed rounds to comments.
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Have you registered for The Open yet? Click here to register!
Read more here about the schedule of WODs, rules and regulations.
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Tuesday WOD, January 20, 2015
Posted on 19. Jan, 2015 by Amie.
Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)
WOD:
T2B-Burpee-Run ladder:
You have 4 minutes to complete:
10 Toes to bar
10 Burpees
400 Run
After each round, increase your reps by 2. Post completed rounds to comments.
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This is greatness.
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