Archive for July, 2013

Wednesday, July 31, 2013

Posted: July 31, 2013 by jmdimitri in WOD

Deadlift
5×2
60%,65%,70%,85%,90%
Kneeling jumps
2-1-2-1-2

Deadlifts 25 | 20 | 15 | 10 | 5
Dubs/x3 20 | 40 | 60 | 80 | 100
Wall Ball 25 | 20 | 15 | 10 | 5

DL (115/155)
Singles x 3
WallBall (14/20)

Endurance:
5 Rds
2 min amrap
200m row
Max Effort burpees
Rest 1 min

Tuesday, July 30, 2013

Posted: July 30, 2013 by jmdimitri in WOD

Back Squat
5 x 3

10…..1 Pwr Clean & Jerk
Rx: (65/95) Adv: (95/135)
*1 Rd “Cindy” between ea set

“Cindy”
5 pullups
10 hr pushups
15 air squats

Endurance:
6 rds
1 min Airdyne
12 burpees

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1st Saturday WOD in the new box, 33 athletes!

Monday, July 29, 2013

Posted: July 29, 2013 by jmdimitri in WOD

Power Snatch + OHS
3@50%
2@60%
2@65%
2@70%

7 min amrap
10 backrack lunges (35/45)
8 HSPU
6 V-ups
——————
3 min rest
——————
3 rds
20 thrusters (35/45)
15 burpees

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Friday, July 26, 2013

Posted: July 26, 2013 by jmdimitri in WOD

13-1
KBS (35/55)
Goblet squats
*50m swim/200m run after ea set

Thursday, July 25, 2013

Posted: July 25, 2013 by jmdimitri in WOD

Emom 7
2 Power Snatch + 2 OHS @75% Power Snatch max

4 RFT
10 Power Snatch (55/75)
10 burpees over bar
10 parralette pushups

Endurance:
3k row

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Wednesday, July 24, 2013

Posted: July 24, 2013 by jmdimitri in WOD

Back Squat
5×3@70%
NOT a max

30-20-10
Ball Slams 10/20
Push press 65/95
T2B

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Good Luck Kelly!

Posted: July 23, 2013 by jmdimitri in Uncategorized

Tomorrow, Tuesday July 23, Coach Kelly Guillory will begin competing in her 3rd CrossFit Games in Carson, CA! She is the only Louisiana native to qualify for the Games.
Send some positive thoughts her way.
We’re all behind you Kelly!!!!!

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