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Monday 100201
Strength: Shoulder press 5-5-5
Skills: Ring rows
WOD:
5
Rounds for time of:
20 Double
Unders
10
Wall Ball (20 lb. Men) (14 lb. Women) all 10 ft. target
1 Rope
Climb 15 ft.
There will be a 15 minute time limit for this workout!
HSPU & Ring dips! The girls owned J.T.!
Results for today's hard work!
Sunday 100131
Active Rest Day
Noah cheering on the Boys Lacrosse Team working out at OC CrossFit!
Saturday 100130
Strength: Push Jerk 3-3-3-3-3
Skills: Handstand push ups
WOD: "Linda" AKA "The Three Bars of Death"
10,9,8,7,6,5,4,3,2,1 of:
Deadlift (1.5X BW)
Beach press (BW)
Squat Cleans (.75 BW)
Post your time to comments.
More from the Deck of Death
Friday 100129
Strength: Power snatch 3-3-3-3
Skills: Ring dips
WOD:
"Elizabeth"
21-15-9 of:
Squat cleans (135#, 95#)
Ring dips
Post your time to comments.
Everyone love to see the Joker come up in the Deck of Death
Thursday 100128
"Fat Pritt"
Complete 7 rounds of:
Row 250M
7 Deadlifts (your bodyweight)
7 Burpees
7 Box Jumps
Post your time to comments.
Bottom to bottom squats was the warm up WOD last week. Good times!
Wednesday 100127
"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
Post your time to comments.
K2E
100126
Strength: Overhead squats 3-3-3-3-3
Skills: Push ups
Met Kahn WOD:
"Danny" Hero
Complete as many rounds as possible in 20 min:
30 reps of 24” box jumps
20 reps of Push Press (115#, 80#)
30 reps Pull-Ups
Post your time to comments.
Overhead Lunge Steps in the Deck of Death or Chase's Birthday Workout
Sunday 100124
Active Rest Day
This is Bob's "Before"picture
Saturday 100123
Met Kahn WOD: Painstorm VI (October 2005)
3 rounds for time:
Run 400MPost your time to comments.
Lacrosse team readying themselves to meet "Murph"
