Monthly Archives: December 2011

WOD 12-31-11

Skill/Strength Push Press 3-3-3-3  Р80% of 1 rm WOD 3 Rounds for time: 10 Deadlifts (275/185) or 75% of 1 rm 50 Double Unders

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WOD 12-30-11

Strength Back Squat 5 x 5 WOD 21-15-9 Chest 2 Bar Pull-ups Kettlebell Swings

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WOD 12-29-11

Skill/Strength Turkish Get-ups 10 total 5 each side WOD 200 Singles 10 Burpees 6 Front Squats

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WOD 12-29-11

Skill/Strength Turkish Get-up – 1 rm on each side 2-2-1-1-1 WOD 4 Rounds for time: 200m run or 50 Double Unders athletes choice 10 Burpees 6 Front Squats (185/135)

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WOD 12-28-11

Skill/Strength Snatch 3-3-2-2-1-1 WOD 21-15-9 Power Snatch (65% of 1rm) Box Jumps

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WOD 12-27-11

WOD 5 Rounds for time: 10 Wallballs 10 Pull-ups 10 Power Cleans (pvc or training bar) 10 Burpees

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WOD 12-27-11

Skill Take 10 minutes to work on a “goat” (a weakness) WOD 10 Rounds for time: 10 Wallballs 10 Pull-ups 10 Power Cleans (95/65) 10 Burpees

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WOD 12-26-11

Strength Hang Squat Clean 2-2-2-2-2 WOD 15 min. AMRAP 25 Double Unders 10 Ring Dips

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Merry Christmas!

Merry Christmas CrossFit Sine Pari Membership!  Have a wonderful, happy, peaceful day with your family and friends.

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WOD 12 Day of Christmas 12-24-11

WOD 1 Pull-up 2 Box Jumps 3 Deadlift 4 Clean & Jerk 5 Ring Dips 6 Toes to Bar 7 Burpees 8 Squat Cleans 9 Kettlebell Swings 10 Front Squats 11 Double Unders 12 Handstand Push-ups

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