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arms

2018-01-07

WOD 4 x 5 min AMRAP (cf Miami) 1 min rest between 6 deadlifts (155/105) 9 push-ups 12 box jumps Total: 3 + 1 d/l, 2 + 7 box jumps, 2 + 3 d/l, 2 + 6 push-ups

2018-01-01

Warm up Washed Kat’s car WOD Team of 2 (split work evenly) 500m row (250m each) 100 push-ups 100 box jumps (20) 100 kb swings (1.25 / 1 pd) 200m sprint (100m each) 118 d/u 200m sprint 100 wall balls 100 sit-ups 500m row Time: 28:08 Cleaned the floors Helped …

2017-12-27

Warm up 400m row 15 push-ups 15 OH squat with pvc 30 sit-ups 10 good mornings with pvc WOD 21 – 15 – 9 – 6 – 3 Deadlifts (225/155) HSPU 50 double unders after each round (end with d/u) Time: 23:35 (substituted decline push-ups for all HSPU except last …

2017-12-24

WOD 12 Days of Christmas 1 HSPU 2 Thrusters 3 Hang Cleans 4 Toes to Bar 5 push-ups 6 goblet squats (1.5 pd) 7 pull-ups 8 burpees 9 box jumps (24″) 10 kb swings (1.5 pd) 11 push press (75#) 12 (0) double unders (d/u) Time: 46:55 (2 pads for …

2017-12-22

WOD (from Crossfit Main) 3 rounds 250m row 21 dumbbell thrusters (30) 12 chest to bar pull-ups Time: 14:08 (25# and tool several breaks to catch my breath)

2017-12-10

Warm up Wash car WOD 4 min AMRAP 3 pull-ups 5 OH squats (75) 1 min rest 4 min AMRAP 5 kb swings (1.5 pd) 10 sit-ups 1 min rest 4 min AMRAP 5 push-ups 10 double unders 1 min rest 4 min AMRAP 1 burpee 5 ties to bar …

2017-12-03

WOD Team of 2 400m farmer carry (1.25 pd) 200 double unders 150 sit-ups 100 kb swings (1.5/1) 50 goblet squats 26 burpee pull-ups Time: 23:22

2017-11-27

WOD Deck of cards Hearts – wall balls Diamonds – push-ups Clubs – pull-ups Spades – hang cleans (115/75) Jack – 10 shoulder to overhead Queen – 50 double unders King – 25 sit-ups Ace – 10 deadlifts Time: 46:03 (105)