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Monthly Archives: July 2016

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  • 2016
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  • July
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29
Jul 2016
0

FRIDAY, JULY 29TH

WOD Chris Kelly

For Time:

21-15-9

Snatches 115/80lbs

Box Jumps 24/20

334 View
Read More
28
Jul 2016
0

THURSDAY, JULY 28TH

WOD Chris Kelly

Bench Press 5X5 at 80%

Tabata (8 Rounds per movement)

Push-ups

Toes to Bar

Assault Bike

309 View
Read More
27
Jul 2016
0

WEDNESDAY, JULY 27TH

WOD Chris Kelly

5X5 Deadlift at 80%

For Time:

30 Sumo Deadlift High Pulls (75/55lbs)

800 Meter Run

30 Slam Balls

378 View
Read More
26
Jul 2016
0

TUESDAY, JULY 26TH

WOD Chris Kelly

5 Rounds (3 Minute AMRAP)

*1 minute rest in-between each round

3 Thrusters (95/65lbs)

6 Burpees

9 Abmat Sit-ups

381 View
Read More
25
Jul 2016
0

MONDAY, JULY 25TH

WOD Chris Kelly

For Time:

40 Double Unders

12 Ring Dips

60 Double Unders

12 Ring Dips

80 Double Unders

12 Ring Dips

60 Double Unders

12 Ring Dips

40 Double Unders

337 View
Read More
22
Jul 2016
0

FRIDAY, JULY 22ND

WOD Chris Kelly

5 Rounds for Time:

400 Meter Run

15 Pull-ups

30 Kettle Bell Swings (53/35lbs)

371 View
Read More
21
Jul 2016
0

THURSDAY, JULY 21ST

WOD Chris Kelly

5X5 80% Strict Press (From the ground)

8 Minute AMRAP:

6 Power Cleans (135/95lbs)

12 Box Jumps (24/20)

386 View
Read More
20
Jul 2016
0

WEDNESDAY, JULY 20TH

WOD Chris Kelly

For Time:

2K Row

30 Good Mornings (45/35lbs)

40 V-ups

329 View
Read More
19
Jul 2016
0

TUESDAY, JULY 19TH

WOD Chris Kelly

5X5 80% Squat

For Time:

8 Minute EMOM:

Odd Minute 12 Overheard Squats 95/65lbs

Even Minute 12 Burpees

323 View
Read More
15
Jul 2016
0

FRIDAY, JULY 15TH

WOD Chris Kelly

5×5 Bench Press
For Time:
10-8-6-4-2
Snatch (115/75)
* 200m run after every set

377 View
Read More
14
Jul 2016
0

THURSDAY, JULY 14TH

WOD Chris Kelly

Partner AMRAP (20min)…

Partner A: Row 200m

Partner B: Complete
8 Pull-ups
12 Kettlebell Swings (53/35)
24 Jumping Lunges

374 View
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13
Jul 2016
0

WEDNESDAY, JULY 13TH

WOD Chris Kelly

5 x 5 Deadlift

21 Sumo Deadlifts
50 Double Unders
21 V-Ups
15 Sumo Deadlifts
50 Double Unders
15 V-Ups
9 Sumo Deadlifts
50 Double Unders
9 V- Ups

373 View
Read More
12
Jul 2016
0

TUESDAY, JULY 12TH

WOD Chris Kelly

5 Min AMRAP
5 Push Up
7 T2B
9 Box Jumps (24/20)

– 2 Min rest –

7 Min AMRAP
200M Run
5 Push Up
7 T2B
9 Box Jumps (24/20)

– 2 Min Rest –

3 Min AMRAP
5 Push Up
7 T2B
9 Box Jumps (24/20)

313 View
Read More
11
Jul 2016
0

MONDAY, JULY 11TH

WOD Chris Kelly

EMOM 15 minutes

3 Burpees, 3 Front Squat

334 View
Read More
08
Jul 2016
0

FRIDAY, JULY 8TH

WOD Chris Kelly

5×5 Strict Press

For time:
50 Calorie Row*
25 Pushups
50 KB Swings (53/35)
25 Pushups
* Females scale to 35 Calories

329 View
Read More
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