Month: January 2013

130131 Thursday

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Then Running Drills Then :15 Plank :15 Superman :15 Side Plank–L :15 Side Plank –R 4 Rounds   WOD Buy-In: 30 Burpees 10 Dips 10 Pull Ups 7 Rounds For Time   Strength Development 12 KB Swings- Heavy EMOTM 10min

130130 Wednesday

  Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds   Then Running Drills Then :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R 4 Rounds   WOD CrossFit Open 12.3 15 Box Jumps (24/20 12 Push Press (115/75) 9 T2B 18min AMRAP   Skill …

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130129 Tuesday

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Then Running Drills :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R 4 Rounds WOD The CrossFit Open 12.2 Snatch Ladder 30 Reps (75/45) 30 Reps (135/75) 30 Reps (165/100) As many reps as possible (210/120) …

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130128 Monday

            Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Then Running Drills :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R 4 Rounds   WOD 30 KB Swings (70/53) 15 Med Ball Cleans (20/14) 4 Rounds for Time   …

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130125 Friday

    Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Then Running Drills Then :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R 4 Rounds   WOD 12 Power Snatch (115/75) 12 Thrusters 4 Rounds For Time

130124 Thursday

  Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Then Running Drills Then :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R 4 Rounds   WOD P1: Ball Slam: 10 P2: AbMat (Score) P3: Toes to Bar (Score) AMRAP: 12 Minutes   12 KB …

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130123 Wednesday

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Then Running Drills :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R 4 Rounds   WOD Buy-In: 30 Burpees 21-15-9 Pull Ups Dips Cash-Out:30 Burpees For Time

130122 Tuesday

    Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Then Running Drills :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R 4 Rounds   WOD1 30-20-10 Wall Balls (20/14) KB Swings (53/35) For Time   WOD2 12 KB Swings-HEAVY EMOTM 10min   *L-Holds …

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130121 Monday

  Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Running Drills :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R 4 Rounds   WOD P1/P2 SQT 2-­‐20 x 2 PushUp1-­‐10×1 Box Jump: 2-­‐20×2 Ring Row 1-­‐10 x 1 For Time   Strength 5 Pull …

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