WODs
Leaderboards
Devon Hege
Jacci Jones
Mason West
Juan Mojica
Cameron Moore
Cecilia Escobedo
Mary
Complete as many rounds as possible in 20 mins of: 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups
CrossFit Competitor:runs/rows: run 800, row 1k, run 800, row 1k, row 800...rest as needed.
Run : 4x 400 m, rest 1:30
Each for time: Run: 4x 400 m Rest 1:30 between efforts.
Basics Competitor:runs/rows: run 800, row 1k, run 800, row 1k, row 800...rest as needed.
Nothing assigned for February 22, 2012
Nothing assigned for February 22, 2012
Nothing assigned for February 22, 2012
Gym Activity
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Good home WOD for a rainy day!50-40-30-20-10 reps of: Double Under Sit-up (abmat) -
10:00 AMRAP: 10 Kettlebell Swings Weighted Lunge, 10 m 10 Push-ups Run, 400 m
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400m - 1:1750 Burpee Pull Ups
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AMReps in 10 mins: 1 Handstand Push-up | 1 rep 1 Box Jump (30 in.) | 1 rep
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Sets 3 Back Squats | 40 kg 3 Back Squats | 70 kg 3 Back Squats | 90 kg 3 Back Squats | 110 kg 3 Back Squats | 150 kg
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Plate & 2 ab matsAMReps in 10 mins: 1 Handstand Push-up | 1 rep 1 Box Jump (30 in.) | 1 rep
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10+1AMReps in 10 mins: 56 Handstand Push-ups | 56 reps 55 Box Jump (30 in.)s | 55 reps
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Sets 3 Back Squats | 41 kg 3 Back Squats | 45 kg 3 Back Squats | 49 kg 3 Back Squats | 49 kg 3 Back Squats | 49 kg
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11 rounds +4AMReps in 10 mins: 1 Handstand Push-up | reps 1 Box Jump (30 in.) | reps
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30kg, rope climb attempts5 Squat Cleans, 60 kg 1 Run, 100 m 2 Rope Climbs 1 Run, 100 m 4 Squat Cleans, 60 kg 1 Run, 100 m 2 Rope Climbs 1 Run, 100 m 3 Squat Cleans, 60 kg 1 Run, 100 m 2 Rope Climbs 1 Run, 100 m 2 Squat Cleans, 60 kg 1 Run, 100 m 2 Rope Climbs 1 Run, 100 m 1 Squat Clean, 60 kg 1 Run, 100 m 2 Rope Climbs 1 Run, 100 m
