WOD

WOD April Fools Day 2015

by randy on March 31, 2015

5 rounds for time of:

20 box jumps, 30-inch box
20 GHD sit-ups
20 hip extensions

Personal Training, Coaching & Corporate Wellness By Appointment
(We are actively looking for 1 or 2 new clients looking to lose 20+ pounds)

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Katrina Pratt’s last rep of Workout 15.5, CrossFit Chesapeake.


“Sport-Specific Training” with Chuck Carswell – [video]


The Best-Laid Plans” – CrossFit Journal [article]

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WOD Tuesday 03/31/2015

by randy on March 30, 2015

Complete as many rounds as possible in 5 minutes of:

275-lb. deadlifts, 3 reps
115-lb. push presses, 7 reps

Personal Training, Coaching & Corporate Wellness By Appointment
(We are actively looking for 1 or 2 new clients looking to lose 20+ pounds)

Compare to 131206.

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Annie Thorisdottir.


The 2015 Reebok CrossFit Games Open is complete.

Watch the live Close of the Open Show.


inFlux Bonus Content: Warehouse Gym” – CrossFit Journal [video]

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WOD Monday 03/03/2015

by randy on March 29, 2015

1 #45 Double Kettlebell Clean & Push-Press
1 Burpee
1 Strict Pull-Up
1 TTB
Then 2 of each
Go As long as you can can increasing reps each round until failure

Personal Training, Coaching & Corporate Wellness By Appointment
(We are actively looking for 1 or 2 new clients looking to lose 20+ pounds)

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CrossFit Level 1 Certificate Courses: Caution CrossFit, CrossFit Construct,CrossFit Belltown, CrossFit NOLA Downtown, CrossFit Columbus,CrossFit Superstition, NorCal CrossFit, CrossFit GVA, Reebok CrossFit Almere, CrossFit Little Hell, CrossFit Geraklion, CrossFit Gladius, CrossFit High Pulse.
CrossFit Level 2 Certificate Courses: Reebok CrossFit One, Peak 360 CrossFit, CrossFit Colosseum, CrossFit Thames, CrossFit Getafe Capital Sur, CrossFit EMOM Villa Luro.
CrossFit Kids Trainer Course: CrossFit Varese.


Virtuosity 6: Every Rep a Victory” – CrossFit Journal [article]


Road to Conviction Episode 2: CrossFit’s a Rope” – CrossFit Journal[video]

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WOD Sunday 03/29/2015

March 28, 2015

Overhead squat 1-1-1-1-1-1-1 reps Personal Training, Coaching & Corporate Wellness By Appointment (We are actively looking for 1 or 2 new clients looking to lose 20+ pounds) Compare to 140723. Amy Grear after Workout 15.5 at Old Line CrossFit. “Strong Turnover in the Clean” with Coach Burgener – [video] Share

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WOD Saturday 03/28/2015

March 27, 2015

For time: 100 burpee pull-ups Ideally, the pull-up bar is one foot above your reach. Personal Training, Coaching & Corporate Wellness By Appointment (We are actively looking for 1 or 2 new clients looking to lose 20+ pounds) Compare to 121006. Sam Briggs finishing Workout 15.5 with a time of 7:00 at CrossFit Max Effort. “Stability […]

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