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Monthly Archives: June 2016

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  • 2016
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  • June
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30
Jun 2016
0

THURSDAY JUNE 30

WOD Chris Kelly

15 Min EMOM:

Min 1-5: 5 Powercleans

Min 6-10: 3 Full Squat Cleans

Min 11-15: 2 Clusters

1 min rest

90 Seconds Max rep DL

310 View
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29
Jun 2016
0

WEDNESDAY JUNE 29TH 2016

WOD Chris Kelly

4 RFT:

20 Renegade Rows (10/arm, alternating)

20 Weighted Lunges (10/leg, DBs held to sides)

550M Run

2 min rest

50 V-ups AFAFP

361 View
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29
Jun 2016
0

WEDNESDAY JUNE 29TH

WOD Chris Kelly

4 RFT:

20 Weighted Lunges

20 Renegade Rows

550M Run

364 View
Read More
28
Jun 2016
0

TUESDAY JUNE 28TH 2016

WOD Chris Kelly

8 RFT:

10 Box Jumps (24/20)

1 Overhead Complex (2 Strict Press, 2 Push Press, 2 Push or split Jerk)

360 View
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27
Jun 2016
0

MONDAY JUNE 27

WOD Chris Kelly

Every 3 minutes for 24 Minutes:

Odd Cycles: 20 Goblet Squats (70/53#)

20 Cal row/ 16 cal row

Even Cycles:

2 Rounds of: 8 burpees, 8 Pull ups

385 View
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22
Jun 2016
0

WEDNESDAY JUNE 22

WOD Chris Kelly

10 Minutes to establish a 10 RM Front Squat

30-20-10 Front Rack Lunges

60 Double Unders b/w each round

324 View
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21
Jun 2016
0

TUESDAY JUNE 21

WOD Chris Kelly

Find a 1RM Split Jerk (from the rack)

3 RFT:

15 Box Jumps

12 Burpees

9 STO

336 View
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20
Jun 2016
0

MONDAY JUNE 20

WOD Chris Kelly

4 Rowing Fat Helen Intervals

2-3 rest between efforts

350 View
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15
Jun 2016
0

WEDNESDAY JUNE 15

WOD Chris Kelly

21, 18, 15, 12, 9, 6, 3 BOX JUMPS

GHD SIT UPS

100M FARMERS CARRY B/W EVERY COMPLETED ROUND (70/53#)

333 View
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14
Jun 2016
0

TUESDAY 14 JUNE

WOD Chris Kelly

5 RM Overhead Squat

On a 7 min clock,

400M Run

100 Double Unders

Max reps OHS @95/65 w/ remaining time

338 View
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13
Jun 2016
0

MONDAY JUNE 13

WOD Chris Kelly

EMOM for 21 Minutes:

Minute 1: 1 Round of Cindy

Minute 2: 16/12 cal Assault Bike

Minute 3: Rest

Repeat for 7 rounds

325 View
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10
Jun 2016
0

FRIDAY 10 JUNE

WOD Chris Kelly

Choose Your Own Crossfit “Girl” Benchmark WOD!!

320 View
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02
Jun 2016
0

WOD 2 JUNE B

WOD Chris Kelly

Every 3 minutes for 24 minutes, alternate between:

Couplet 1:

200 M Row (175W),

200 Run

Couplet 2:

2 Rounds:

7 DB Squat Cleans,

7 Burpees (30/20#)

357 View
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02
Jun 2016
0

WOD 2 JUNE

WOD Chris Kelly

Bench Press 5×3 @ 90%

21-15-9

Ring Dips B

ox Jumps (24/20)

Renegade Rows

376 View
Read More
01
Jun 2016
1

June 1, 2016

WOD Chris Kelly

EMOM x 10 Minutes:

2 Hang Power Snatches (climbing to 80% of 1 RM)

Rest 3 min

3 RFT:

10 Power Snatches (95/65# OR 75% of heaviest load used for Part A)

60 Double Unders

1029 View
Read More
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