Monthly Archives: July 2014

7/23/2014 WOD

Strength Back Squat 5@50% 5@65% 5@80% 14 Minute AFAP 1 Thruster 115/75 1 Round of Cindy 2 Thrusters 1 Round of Cindy Continue to add 1 thruster each round until time is up Elements WOD 10-9-8-7-6-5-4-3-2-1 Front Squats Over the … Continue reading

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7/22/2014 WOD

Warm up 3 Rounds 1 Minute Front Plank Hold 1 Minute Right Plank Hold 1 Minute Left Plank Hold For time 500 M Row 25 T2B 20 Wallballs 20/14# 15 Power Cleans 135/5 50 Double Unders Then repeat in reverse … Continue reading

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7/21/2014 WOD

Strength/skill 15 minutes to build up to a heavy set of 2 power snatch+1 OH squat For time 3 rounds 10 KB snatch 55/35 – right arm 10 OH KB lunges – right arm 10 KB swings 10 KB snatch … Continue reading

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7/18/2014 WOD

Warm up – JYD With a partner for 20 minutes (10 rounds) complete: 30 seconds of KB swings 55/35# (partner # 1) 30 seconds of Double Unders (partner # 1) 30 seconds of KB swings 55/35# (partner # 2) 30 … Continue reading

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7/17/2014 WOD

“Holleyman” 30 rounds or AFAP in 20 minutes 5 wallballs 20/14# 3 HSPU 1 power clean 225/155# Elements WOD 12 minute AMRAP 3 power snatch 5 pull-ups 7 goblet squats

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7/16/2014 WOD

Buy in – 2 minutes max burpees Then complete 12 minutes AFAP of 5-10-15-20….. Box jumps 24/20″ Push-ups Cash out with 2 minutes of max burpees Elements WOD Tabata of Push press Russian twists SDHP Toe touches

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Good Luck PJ & MC

Good luck this weekend to PJ & MC at the CrossFit Sunflower Games for a male/female partner competition in Topeka!!!

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