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sit-ups

October 13/15: Bring Your Running Shoes

Skill:

1 deadlift + 1 squat clean + 1 front squat + 1 shoulder to overhead

WOD:

1 mile run

100 air squats

75 sit-ups

50 hand release push-ups

September 28/15: Silent but Deadly

Skill:

EMOM for 10 minutes

Even minute: 10 weighted step-ups

Odd minute: 8 broad jumps

WOD:

AMRAP 5 minutes

max distance run

*rest 2 minutes then* 21-15-9 of

Wall Balls

Hang power clean (95/65)

*rest 1 minute*

75 sit-ups w/ball

September 2/15: Double unders, Deadlifts & Handstand Push-ups

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Strength:

3 rounds

10 sit-ups

30 second plank hold

10 sit-ups

15 leg raises

10 sit-ups

15 hollow rocks

10 sit-ups

WOD:

3 rounds for time

100 double unders

10 handstand push-ups

10 deadlifts (245/155)

5 handstand push-ups

5 deadlifts

1891359_10151889894371455_1083925845_o

August 25/15: Who loves squat cleans, deficit push-ups and box jumps?

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Skill:

6 minutes, every minute on the minute of 25 double under (or double under practice).

WOD:

10 minute AMRAP

5 squat cleans (135/95)

10 deficit push-ups

15 box jumps

then for time

100 sit-ups

11885366_10206296914634053_546544086884942159_n

August 18/15: How’s Your Conditioning?

crossfit-meme-generator-crossfit-ohhh-it-s-a-deeep-burn-b433a5

Strength:

Push press 5 @ 60%, 5 @ 65%, 5 @ 70%

WOD:

26 minute time cap

1 mile run

50 overhead squats (95/65)

100 sit-ups

150 double unders

50 sumo deadlift high pulls (95/65)

100 box jumps

 

crossfit-meme-generator-crossfit-ohhh-it-s-a-deeep-burn-b433a5

July 29/15: Annie Comes Calling

TnR teasers2

Strength:

Push press 5@ 75%, 5@ 80%, 5@ 85%

WOD A:

“Annie”

50-40-30-20-10

double unders

sit-ups

WOD B:

Death by hand stand push-ups!

 TnR teasers2

July 16/15: Chip-chip-Chipper WOD

TexasFC FB Page n Blog-56

WOD:

For time complete:

50 burpees

40 kettlebell swings (53/35)

30 goblet squats (53/35)

20 toes-to-bar

10 10m bear crawls

Cool Down:

1000m row

50 hollow rocks

50 sit-ups

TexasFC FB Page n Blog-56

July 9/15: AMRAP Trio

TexasFC FB Page n Blog-27

Strength:

1 attempt at a max pull-up

1 attempt at a max chest-to-bar

WOD:

1 Minute AMRAP:

Toes-to-bar

then

7 Minute AMRAP:

30 double unders

30 sit-ups

then

1 Minute AMRAP:

Toes-to-bar

Knees to elbow are a good start to get to toes-to-bar. You need to stay in line with the rack, and your feet go straight down, no kipping in this movement. You want to keep a tight belly throughout the movement to get the most from it. To progress to toes-to-bar, continue to do knees-to-elbow and try to kick the bar, you will not burn out as fast and you have a much higher chance at landing a toes-to-bar in this fashion.

TexasFC FB Page n Blog-27