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Monday, 9/1/14

by Coach AJ on August 31, 2014


Main – CrossFit

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Back Squat (5×5 build up to 5RM)

Metcon (Time)

L2/3
5 Rounds
5 Power Clean (185,115#)
10 Mountain Climbers
5 Toes to Bar

Metcon (Time)

L1
5 Rounds
5 Power Clean (155, 95#)
10 Mountain Climbers
5 Knees to Elbow

Metcon (Time)

Baseline
5 Rounds
5 Power Clean (65, 45#)
10 Mountain Climbers
5 Floor Toes to Bar

Negative Pullup (2×10-12)

Jump up or step off box, 3 count negative

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Saturday, 8/30/14

by Coach AJ on August 29, 2014


Main – CrossFit

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Metcon (Time)

Partner WOD Mini Hotshots
2 athletes per Team/ Wall sit or Front Leaning Rest while the other works.
6 Rounds
Partner one=Rounds 1,3,5
Partner two=Rounds 2,4,6
30 Air Squats
19 Power Clean 135, 95#
7 Strict Pullups
400m Run

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Friday, 8/29/14

August 28, 2014

Main – CrossFit View Public Whiteboard Deadlift (3×6-8) Metcon (Time) L2/3 4 Rounds 15 KB Swings (70,53#) 3 Box Jump Over Burpees (24,20in) 5 Strict Pullups Metcon (Time) L1 4 Rounds 15 KB Swings (53,44#) 3 Box Jump Over Burpees (24,20in) 5 Pullups Metcon (Time) Baseline 4 Rounds 15 KB Swings (35,

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Thursday, 8/28/14

August 27, 2014

Main – CrossFit View Public Whiteboard Metcon (Time) L2/3 The Ted 400m Run Buy in 4 Rounds 40 Double Unders 8 Over Head Lunge (75, 55#) 2 Muscle Ups 20 Burpee Ring Touch Cash Out Metcon (Time) L1 The Ted 400m Run Buy in 4 Rounds 40 Double Unders or 3:1 Singles 8 Over Head […]

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Wednesday, 8/27/14

August 26, 2014

Main – CrossFit View Public Whiteboard Barbell Row (3×8-10) Metcon (Time) L2/3 4 Rounds 9 Front Squats 135/95# 15 Chest to Bar Pull ups 21 Double Under Metcon (Time) L1 4 Rounds 9 Front Squats 115/75# 15 Pull ups 21 Double Under or 3:1 Singles Metcon (Time) Baseline 4 Rounds 9 Goblet Squats 44, 35# […]

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Tuesday, 8/26/14

August 25, 2014

Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) L2/3 25 Minute AMRAP 1000m Row 50 Air Squats 40 Push ups 30 Box Jumps (30,24in) 20 KB Swings (70,53#) 10 Burpees 5 Muscle Ups (Ring or Bar) Metcon (AMRAP – Rounds and Reps) L1 25 Minute AMRAP 1000m Row 50 Air Squats […]

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Monday, 8/25/14

August 24, 2014

Main – CrossFit View Public Whiteboard Front Squat (4×6-8) Metcon (Time) L2/3 3 Rounds 5 Power Snatches 125/ 75 10 No pushup Burpee 100m Run Metcon (Time) L1 3 Rounds 5 Power Snatches 95/ 55 10 No pushup Burpee 100m Run Metcon (Time) Baseline 3 Rounds 5 Power Snatches 45/35 Focus on Form 10 No […]

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Saturday, 8/23/14

August 22, 2014

Main – CrossFit View Public Whiteboard Metcon (Time) Teams of two 5 Snatch Pulls (155,115#) 10 Chest to Bar Pull ups 200M 10 Snatch Grip Dead Lift (155, 115#) 20 Pull ups 400m 20 DL (155, 115#) 40 Pushups 800m 10 Snatch Grip Dead Lift (155, 115#) 20 Pull ups 400m 5 Snatch Pulls (155,115#) […]

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Friday, 8/22/14

August 21, 2014

Main – CrossFit View Public Whiteboard Shoulder Press (3×10-12) Metcon (Time) L2/3 135# Sled L1-95# Sled Baseline 45-65# Sled Wave One 3 Rounds 30m Sled Push 3 Tire Flips (scale) 6 Burpees Wave 2 Goes (Wave One Rest) 3 Rounds 30m Sled Push 3 Tire Flips (scale) 6 Burpees Repeat, each wave goes twice

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Thursday, 8/21/14

August 20, 2014

Main – CrossFit View Public Whiteboard Deadlift (3×8-10) Metcon (Time) L2/3 3 Rounds 25 Wall Ball (20,14#) 2 Muscle Ups 25 Box Jump (30, 24in) Metcon (Time) L1 3 Rounds 25 Wall Ball (14,12#) 2 Chest to Bar 25 Box Jump (24,20 in) Metcon (Time) Baseline 3 Rounds 25 Wall Ball (12,

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