Category Archives: CrossFit WOD

WOD 9-17-14

 Snatch Skills Session 20 minutes – 3 rounds- increase weight on each round if possible 5 Snatch Balance (hold bottom of squat for a 3 second count) 5 High Hang Squat Snatch 5 Snatch Pulls (save for the end- weight … Continue reading

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WOD 9-16-14

Warm-up/Skills Back Bridges and progressions- work up to holding for 30 seconds or more in a full back bridge 3 x 5 (per leg) BAR ONLY single leg box lunges- front foot on box, back leg extended Sots Press empty … Continue reading

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WOD 9-15-14

Warm-up/Skills – Handstand walking and progressions- Handstand Walking for distance, Wall Walks to Nose touch – Accumulate 20 One Arm Over Head Squats with a KB per arm- if unable to squat then do 6 lengths of waiter walk with … Continue reading

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WOD 9-13-14

Partner WOD  FOR TIME with a partner- one person working while other is doing AirSquats- cannot do movement unless other partner is doing squats 54 reps each in any order but you must finish one movement before going to the … Continue reading

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WOD 9-12-14

Warmup/Skills 4 lengths of weighted dipping brids (dumbells) 3 sets of 30 seconds of battling rope 30 seconds jump rope using new fat rope Strength Using your new assumed 1 RM for the Deadlift- use 90% of this number for … Continue reading

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WOD 9-11-14

9/11 Tribute WOD Thursday September 11, 2014   For Time: 2001 Meter Row Then: 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest To Bar Pullups 11 Power Cleans (170/120) 11 HSPU 11 KB Swings (70lb/55lb) 11 TTB 11 … Continue reading

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WOD 9-10-14

Warmup/Skills Accumulate the following in 10 minutes: 8 turkish Get Ups/side 3 minutes Overhead Plate Hold 40 Hollow Rocks Strength Strict Press using 90% of your new assumed one rep max 5@40%, 5@50%, 3@60%, 5@65%, 5@75%, 5 PLUS @85% NEW? … Continue reading

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WOD 9-9-14

In 4 weeks from now, we will be re-testing our ONE REP MAXES.  Some of you will be testing them for the first time, some will be old hands at it!  Remember that the one rep max is NOT the … Continue reading

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WOD 9-8-14

 THANK YOU TO HORACIO AND SCOTT SHERWOOD FOR THE FANTASTIC JOB OF PUTTING TOGETHER AN AWESOME COMPETITION FOR ALL OF THE SINE PARI MEMBERS!!!  EVERYONE HAD GREAT FUN AND CANNOT WAIT UNTIL NEXT YEAR!!!  THANK YOU AGAIN FOR AN INCREDIABLE … Continue reading

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WOD 9-6-14

Today is the CrossFit Sine Pari Games!!!   Please everyone show up at 7:30am sharp!!! Good Luck and may the best team win the trophy for the next year!!

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