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Posts Tagged: BootCamp

  • WOD 092719: Med Ball Mania!

    WOD 092719: Med Ball Mania!

    CrossFit: Strength: Deadlifts Warmup to 70-75% then 8×3 @ 80% Conditioning: 12 Minute AMRAP 21 KB Swings (24/16) 14 OHWL (45/25) 7 Push Jerks (165/115) RX+: Same Hybrid: WOD 1: 18 Min AMRAP 20 Overhead Highknees 20 Russian Twists 20 MedBall Jacks 20 Straight Leg Wtd Sit ups 400m Run B/n Rds WOD 2: Same

  • WOD 092519: Burpees as a Bonus

    WOD 092519: Burpees as a Bonus

    CrossFit: Strength: CLEAN COMPLEX 5 -7 Sets AHAP 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean Conditioning: For Time: Buy in EMOM of 5 Burpees 50 Power Cleans (135/95) 9:00 Time Cap Cashout: 2-3 RFT 10/10 Bicep Curls 30 Banded Pull Aparts 30 Glute Bridges (weighted if possible) RX+:

  • WOD 061319: How Many Reps in one Round?

    WOD 061319: How Many Reps in one Round?

    CrossFit: Strength:Clean Complex 5-7 Sets (Up on Weight) 1 Clean Deadlift 1 Mid Thigh Squat Clean 1 Hang Squat Clean Conditioning: 3 Rds 4 Minute AMRAP 21/16 Cal Bike 21 Power Cleans 15 Wallballs (20/14) @ 10ft 2 Minutes Rest After Each Rd R1(135/95) / R1(115/80) / R3(95/65) RX+: R1 (155/105) / R2(135/95) / R3

  • WOD 061119: Holy Smokes!

    WOD 061119: Holy Smokes!

    CrossFit: Strength: Snatch Complex 1 Set every 90s for 12 Minutes 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Squat Snatch Conditioning: 3 RFT 16 Front Rack 1xKB Lunge (24/16) 30 HR Pushups 30 Situps 15 Minute Cap RX+: (32/24) Parallette Pushups 15 GHD Situps Hybrid: WOD 1: Every 90s 100m Run 15

  • WOD 020319: Don’t Drop The Babies!

    WOD 020319: Don’t Drop The Babies!

    CrossFit: Strength: Bench Press 5-5-3-3-1-1-1 Work Up to heavy Single or Go for 1RM Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Toes to Bar (V-Ups) 1-2-3-4-5-6-7-8-9-10 Deadlifts (225/155) Between Each Round (that means no DUs on last round) Do 30 Double Unders (90S, 15SSD) BootCamp: WOD 1: DONT DROP THE BABIES 20min AMRAP 10 Wtd Lunges 10 Hang

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