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WODs for Tuesday 11/1/16. Team Games THIS Saturday 10-12.

November 1, 2016

Tuesday

CrossFit- off the ground

Clean Pulls- 5×3 Ascending.  Try to create speed on the bar.  If you can’t get your shoulders to shrug and your heels to come off the ground, go down in weight.

Power Clean- EMOM x 6 –1 Power Clean.

Work- Tabata Intervals for total reps.  Pushups.  Situps. 5 m Shuttle Run.

Olympic Lifting/Open Prep

1 Snatch + 2 Hang Snatches + 1 OHS  x 5

1 Clean + 2 Hang Cleans + 1 Front Squat

5×2 Clean Grip Deadlift With a 3 second descent.

Reminder:  No Open Gym this coming saturday.  We are running our Autumn team games and you are ALL invited.  All skill levels accommodated & tons of fun guaranteed!

We simply ask two things:  1)Sign up by end of day Thursday.  2) If you sign up, PLEASE, Show up.  Events are constructed Friday based on who has signed up, and if you fail to show the whole delicate house of cards falls apart.

 

 

 

 

 

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9 comments

  1. Heaviest clean 205
    Push ups 89
    Sit ups 97
    Shuttle run 80


  2. Cleans, 225 straight through
    Heaviest OHS 215. Failed on 227
    100 DU’s
    5 max calories AD 63
    5 max calories Ski 65


  3. heaviest clean: 110
    push ups: 31 rx
    sit ups: 96
    shuttle run: 70


  4. Heaviest clean 102
    Push ups: 36
    sit ups: 84
    shuttle run: 71


  5. Heaviest clean 255
    Push ups 46
    Sit ups 58
    Shuttle run 54

    Jason


  6. Clean: 135
    push ups: 54
    sit ups: 93
    run: 89


  7. Power clean 195

    WOD
    Push up 65
    Sit up 124
    Shuttle run 83


  8. Clean-105
    In order:
    Sit-ups- 115
    Shuttle- 75
    Push-ups- 33


  9. PC 196lb….PU 80, SU 78, run 68



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