Archive for July, 2012

120731

Posted: July 31, 2012 by crossfitcrusade in WOD

“Ship”
9 Rounds of:
7 Squat Cleans (185/95)
8 Burpee Box Jumps (24/20)
400m Run w/Plate (45/25)

120730

Posted: July 30, 2012 by crossfitcrusade in WOD

400m Run
30 Snatches (95/65) (135/95Adv)
400m Run
30 Power Cleans
400m Run
30 OHS
400m Run
30 Split Jerks
400m Run
30 Burpees
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120728

Posted: July 28, 2012 by crossfitcrusade in WOD

“Pravin”
92m Sprint x2
92m Duck Walk w/D Ball
92m Sprint x2
92 Wall Balls (14/16)
92m Sprint x2
92 Ball Slams (15/20)
92m Sprint x2
92 Box Jumps 92 (24/30)
92m Sprint x2
92 Pushups
92m Sprint x2
92 Push Press (45/65)
92m Sprint x2
92 SDLHP (45/65)

Pravin’s last CrossFit Crusade WOD. Leaving for military training for 92 weeks! We’ll miss you Pravin! Good luck…we know you will do great!!!
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120726

Posted: July 27, 2012 by crossfitcrusade in WOD

6 Rds
200m run
1 Rope Climb
6 Thrusters (75/115)
6 box Jumps (20/24″)

Adv (115/155), (24/30″)

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120725

Posted: July 27, 2012 by crossfitcrusade in WOD

20 min Amrap
5 burpees
10 HR pushups
15 KBS (35/55)
4 x 25m shuttle sprint

120724

Posted: July 24, 2012 by crossfitcrusade in WOD

Skill/Strength:
Snatch Balance
4 x 3

Conditioning:
4 Rds –
7 Hang Cleans (95/135)
7 Roman Deadlift (straight leg) (95/135)
400m run

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120723

Posted: July 24, 2012 by crossfitcrusade in WOD

5×3
Pause front squats

Conditioning:
4 Rds
5 SquatCleanThruster 75/115
50 dubs/150 singles
5 SquatCleanThruster 75/115
*rest 1 minute
1 minute ME burpees
*rest 1 minute before starting next rd

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