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Monthly Archives: April 2016

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  • April
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29
Apr 2016
0

4/29/2016

WOD Chris Kelly

TREVOR

Teams of 4

Pull Ups

Push Ups

Sit Ups

Squats

324 View
Read More
28
Apr 2016
0

THURSDAY 4/28/2016

WOD Chris Kelly

16 min EMOM

Odd: 30 Double Unders

Even: Snatch/Overhead Squat Complex

336 View
Read More
27
Apr 2016
0

WEDNESDAY 4/27/2016

WOD Chris Kelly

Strict Press 5×5 @ 80%

Then

9-15-21

Calorie Row

Ring Dips

322 View
Read More
27
Apr 2016
0

CFE, WEDNESDAY, APRIL 27, 2016

WOD Chris Kelly

Skills and Drills-

Crossfit Treadmill (1 Min@91, 1 min @94, 30 sec @101)

Partner Fall and Pull

12″ box pulls

Run w/ jumprope

WOD-on erg (90% max effort)

1 min erg

1 min paddle

1 min erg

45 sec paddle

1 min erg

30 sec paddle

1 min erg

15 sec paddle

1 min erg

2 min paddle

1 min erg

383 View
Read More
26
Apr 2016
0

TUESDAY 4/26/2016

WOD Chris Kelly

Back Squat 5×5 @ 80%

Then

200 m Run Cash In

15-12-9

Goblet Squat (70/44)

KB Swing

200 m Run Cash Out

332 View
Read More
25
Apr 2016
0

MONDAY 4/25/2016

WOD Chris Kelly

10 Rounds

100 m Row

10 buprees

303 View
Read More
22
Apr 2016
0

FRIDAY, APRIL 22, 2016

WOD Chris Kelly

Bench Press 5×5 @ 80% of 1RM

7 RFT
10 DB floor presses
10 bent over rows

336 View
Read More
21
Apr 2016
0

THURSDAY, APRIL 21, 2016

WOD Chris Kelly

Ladder Up 1 – 10

Wall Balls
Burpees

320 View
Read More
20
Apr 2016
0

WEDNESDAY, APRIL 20, 2016

WOD Chris Kelly

Deadlift

5X5 @ 80% of 1RM

FT:
30 DUs
30 bb rollouts
40 DUs
40 TTB
50 DUs
50 v ups

395 View
Read More
20
Apr 2016
0

WEEK 1-WEDNESDAY, APRIL 20, 2016

WOD Chris Kelly

Warm-up:

  • Carioca
  • Skip
  • Backwards Run
  • 4 point squats

Drills and Skills:

  • Hands behind back
  • Charlie’s Angels
  • Back to wall pulls
  • Facing Wall pulls
  • Exaggerated foot pulls

Workout (Partner for time)

8 rounds

10 slamballs

10 GTO plate

200 m sprint

306 View
Read More
19
Apr 2016
0

TUESDAY, APRIL 19, 2016

WOD Chris Kelly

EMOM 11

2 Hang Power Cleans
3 Push Jerks
4 Back Squats

382 View
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18
Apr 2016
0

MONDAY, APRIL 18, 2016

WOD Chris Kelly

FT:

800m row

15 KB swings

10 Strict Pull-Ups

400m row

20 KB swings

15 Strict Pull-Ups

200m row

25 KB swings

20 Strict Pull-Ups

322 View
Read More
15
Apr 2016
0

FRIDAY, APRIL 15, 2016

WOD Chris Kelly

3 Rounds

1,000m row

800m run

Crossfit.com WOD

02/24/2016

368 View
Read More
14
Apr 2016
0

THURSDAY, APRIL 14, 2016

WOD Chris Kelly

Snatch Skill Work

Work to 1 to 3 Rep Max

WOD

9 Heavy Snatch

10 CTB PUs

7 Heavy Snatch

12 CTB PUs

5 Heavy Snatch

15 CTB PUs

326 View
Read More
13
Apr 2016
0

WEDNESDAY, APRIL 13, 2016

WOD Chris Kelly

Strict Press 5×5 @ 80% of 1RM

AMRAP 8 mins

10 Push Press 75/45

10 Burpees

30 DU’s

363 View
Read More
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