3-18-14
Partner WOD Each teammate completes 3 sets of: 3 Rounds for time: Sprint 8 Target Burpees Athlete One completes 3 rounds of the run/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete …
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3-17-14
Weightlifting Skill Work: Work up to a heavy 3 position Clean + 1 Jerk. Position 1: High hang Position 2: Above knees Position 3: Below knees Complete for time: 200-150-100-50 Double unders 100-75-50-25 Air Squats I am amazed at the …
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03-14-14
CrossFit Open 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box …
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3-13-14
Make Up Day Mobility Day Prep for Open And now for a video of a man with a voice that could stop time…Donny Shankle. )
3-12-14
Complete 7 rounds for time: 7 Wall balls, 20/14 7 Toes-to-bar 7 Power Clean, 135/95 7 Box Jumps, 20/14 )
3-11-14
“Deck of Cards” Flip over playing cards one at a time. The suit represents the movement. Hearts = Burpees Diamonds = Sit ups Spades = KBS – you choose the weight Clubs = Air Squats The number on the card …
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3-10-14
Clean EMOM for 5 mins: Power Clean + Squat Clean + Front Squat Jerk EMOM for 5 mins: Front Squat + Push Jerk + Split Jerk – taken from a rack. Complete 3 rounds for time 25 Push Ups 50′ …
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3-8-14
Complete 7 Rounds for Time: 200m Run 15 Box Jumps, 24/20″ – games standards 15 Wall Balls, 20/14
