Tag Archives: CrossFit Stand

March 7, 2014

Open WOD 11.6 and Open WOD 12.5 7 minute AMRAP 3,6,9,12,15…… Thrusters Chest to Bar Pullups MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: … Continue reading

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March 6, 2014

Open WOD 11.5 20 Minute AMRAP: 5 Power Cleans 10 Toes 2 Bar 15 Wall Ball MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 20 minutes of: 5 Power … Continue reading

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March 5, 2014

Rest or Make up Day Take a break: go for a walk or easy run, play a sport, go hiking, go swimming, or make up a WOD you’ve missed recently.

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March 4, 2014

Open WOD 11.4 10 minute AMRAP: 60 Barbell Burpees 30 Overhead Squats 10 Muscle ups MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees … Continue reading

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March 3, 2014

Open WOD 11.3 5 minute AMRAP: Squat Clean Jerk MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 75kg) Jerk (165lb / 75kg) … Continue reading

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February 28, 2014

WOD – Met Con For time complete: 400m Row 20 Pull Ups 20 Push Press (75/55) 20 Russian Kettlebell Swings (53/35) 20 Box Jumps 20 Squat Cleans (115/75) Run 400m 20 Squat Cleans (115/75) 20 Box Jumps 20 Russian Kettlebell … Continue reading

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February 27, 2014

WOD – Skill Goat Practice: CrossFit legend Chris Spealler says, “Find your weaknesses, make friends with them, then beat them to DEATH!! ” A “goat” is a weakness or area you need work. Double unders, ring dips, burpees, mobility, handstand … Continue reading

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February 26, 2014

WOD – Met Con Complete 5 rounds for times of: 7 Burpees 14 Kettlebell Swings (53/35) 21 Sit-ups 200m Sprint Rest 2 minutes between rounds

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February 25, 2014

WOD – Met Con 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100#) 12 Push-ups (Hand release) 15 Box Jumps(24”/20″) This was one of the Open workouts in 2011. To Rx’d this WOD … Continue reading

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February 24, 2014

WOD – Strength Backsquat 5 x 5 WOD – Met Con 4 Rounds for time of: Run 400m 10 Knees to elbows 10 Ring Rows If 4 rounds of Ring Rows will be too easy for some, 10 strict pull … Continue reading

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