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4-24-14

Written by Ashley Bledsoe. Posted in Crossfit

WOD

Strength/Skill

4 sets:

A) Wide Grip Bench Press 4-6 reps 

4 sets:

B1) Pendlay Row 6 reps @ 20X0

B2) Ring Pull-Apart 15sec AMRAP

 

Metcon

AMRAP in 7min:

1K Row

40 WB Shots (20/14#)

10 Toes to Bar

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4-23-14

Written by Ashley Bledsoe. Posted in Crossfit

WOD

Conditioning Tester:

4 Rounds:
400m Run
5 Strict Pullups or 1 Rope Climb 15ft
10 Thrusters (75/55#)
20 Double Unders
 
*rest 3min between rounds
*rearrange order per set
*record times per round and hardest    transitions 
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4-22-14

Written by Ashley Bledsoe. Posted in Crossfit

WOD

Strength/Skill

4 Rounds:

A1) Weighted step ups 8-10 reps/leg

A2) Weighted Swimmers x 10 reps

 

Metcon:

2 Rounds for reps:
 
1min Row for calories
rest 30sec
1min Wall Ball Shot (14/10#)
rest 30sec
1min Box Jump (20/12")
rest 30sec
1min No Pushup Burpee
 
*4min rest between rounds
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4-21-14

Written by Ashley Bledsoe. Posted in Crossfit

WOD

Strength/Skill

4 sets of each:

A) Push Press 6-8 reps @ 30X1 x 4 sets

then

3-5 reps x 4 sets:

B1) WTD Pullups; rest 60 sec

B2) WTD Dips; rest 90sec

 

METCON:

21 KB Swings (70/53#)
400m Run
15 KB Swings
400m Run
9 KB Swings
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4-19-14

Written by Ashley Bledsoe. Posted in Crossfit

****There will be no A.M. classes today!****

Come out and support all of out atheltes going up for thier T-Shirt! Promotions will begin at 0930, be there or be [  ]

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