Tag Archives: CFJG

WOD 6/17/2014

WOD Each For Time: 800m Run(4 laps) 400m Run(2 laps) 200m Run(1 lap) *20 minutes, rest as much as needed. Each is a separate attempt, and a max effort.

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WOD 5/7/2014

WOD Olympic Weightlifting Total 1RM Snatch 1RM Clean and Jerk Extra Work 3x Double Unders(90%) 3×3 Back Squat(85%) 3×3 Bench Press(85%)

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WOD 3/18/2014

WOD 3 Rounds For Time 21 Wall Balls 15 Box Jumps 9 Pull Ups Strength Bench Press Work up to a heavy 3

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WOD 2/23/2014

WOD Rest Day

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WOD 2/21/2014

WOD Active Rest Day List 10 techniques you will use to optimize your performance in this years Open, post to comments!

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WOD 2/15/2014

WOD Individual Regional Event 7 2014 4 Rounds For Time(10 minute time cap) 2 Rope Climbs 100′ Sprint 4 Squat Cleans(225/135) 100′ Sprint Compare to Regional Leaderboard or CrossFit Games ’07 WOD 1 “Hopper” For Time(20 min time cap) 1000m … Continue reading

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WOD 11/11/2013

WOD 3 Rounds For Time 12 Thrusters (135/95) 6 Toes To Bar 3 Rope Climb Strength 3x max C2B pull ups

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WOD 11/7/2013

WOD For Time 200 Air Squats Then 10 Rounds 10 Tuck Jump Burpees 10 Sit Ups

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WOD 11/6/2013

WOD For Time Accumulate 4 minutes of Hollow Rocking

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WOD 10/28/2013

WOD ZPC3 WOD Restest 3 Rounds For Reps 1 min Deadlift (185/135/95) 1 min Snatch (75/50/30) 1 min KB Swing(53/35/25) 1 min Box Jump (24/20) 1 min Rest Compare to WOD 9/3/13

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