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WOD Archive for September 2015

September 30, 2015

3 position clean
1@50%, 1@60%, 1@65%, 1@70%, 1@75%, 1@80%
Partner WOD
100 wall balls 30/20
100 box jump overs
100 sumo deadlift high pulls 95/65
10 calorie EMOM

September 29, 2015

Back squats 5x5@80%

MetCon
20:00 AMRAP
400m run
ME unbroken thrusters115/80

September 28, 2015

3 position snatch + 3 OHS
1@50%, 1@60%, 1@65%, 1@70%, 1@75%, 1@80%
5 power snatches 165/115
2 legless rope climbs
60 double unders

September 25, 2015

Front Squat 5x5@75%

Conditioning:
Partner WOD
7:00 AMRAP
Full Clean&Jerk Ladder
1,1,2,2,3,3,4,4...
RX Men: 310# total weight between partners
RX Women: 210# total weight between partners
RX M/F Team: 260# total weight between partners

Cash Out
Complete 200 Double Unders/100 Push-ups

Women's Class
10 down to 1 by 1 of
pull-ups
goblet squats
hanging knee raises
push presses

September 24, 2015

ower Snatch+hang snatch+2 OHS
1x1@50%, 1x1@60%, 1x1@70%, 1x1@75%, 1x2@80% of 1RM Snatch

Conditioning
"The Flynn"
5 rope climb buy in
400m run
40 burpees
200m run 20 burpees
100m run 10 burpees
5 rope climb cash out

Women's Class
30:00 AMRAP
10 Deadlifts
20 burpees
30 wall ball
40 double unders
50 mountain climbers

September 23, 2015

20:00 Amrap 200 m run 5 deadlifts 185/125 10 t2b 15 bar facing burpees

CrossFit Lite
run 1 mile with 100 air squats at midpiont
row 1k
100 sit ups
row 1k

September 22, 2015

Back Squat 5x5 @75%
Conditioning
Partner WOD
Partners will go through 3x
Partner 1 rows 200m
Partner 2 completes ME KBS 53/35
Then partners switch
Partner 1 completes 200m row
Partner 2 completes ME HS Hold/Plank
Then partners switch
Partner 1 completes 200m row
Partner 2 completes ME sit-ups
Then partners switch

Lite Class
Back Squat 5x5

Partner WOD
Partners will go through 3x
Partner 1 rows 200m
Partner 2 completes ME KBS
Then partners switch
Partner 1 completes 200m row
Partner 2 completes ME HS Hold/Plank
Then partners switch
Partner 1 completes 200m row
Partner 2 completes ME sit-ups
Then partners switch

September 21, 2015

Power clean +hang clean+front squat+jerk 1x @50% 1x1 @60% 1x1@70% 1x1@75% 1x1@80% of 1rm C&J
12:00 AMRAP
5 shoulder to overhead 175/115
10 C2B pull ups
15 box jumps 24/20

Women's Class
Push press from the rack 5x5
7 rounds of
7 air squats
7 burpees
7 pull ups
7 box jumps
200m run after every round

September 18, 2015

September 17, 2015

15:00 amrap
10 hang cleans (115/75)
10 s2o (same)
200 run
3 muscle ups

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