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Hang clean and Handstands

4 Rounds of:
3 cycles of:
3 UB Hang Power Cleans – 185/133 or 75% 1RMClean
4 HSPUS or 20 sec Handstand Hold
Then-
Sprint 150 yards
Rest 2 minutes

Fast and Furious

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Complete 10 rounds:
8 Sandbag Clean & Press 80/50
Sprint 50 yards
*Walk back rest between rounds.

Monday 8/6/2012

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@Full Strength
BB Gym
Snatch 6×1

Strength
Back Squats 5×3 @85/88/88/90/88%
Push Press 3×3 @95%Press 1 RM

Metcon
4 rounds of:
10 KB Swings 70/53
15 Toes to Bar
Sprint 25 yards

Summer Strength Camp
Strength
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 5 lbs to last workout)

Metcon
Perform 4 rounds of:
5 KB Swings – 44/35#
5 Burpees
Sprint 25 yards
5 KB Swings – 44/35
5 Burpees
Sprint 25 yards

WOD for 7/31/2012

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@Full Strength
For Time:
5 Rounds:
6 Sandbag Cleans, 80#
8 Ring Rows

Run 400m

5 Rounds
8 Ball Slams, 40#
10 Ring Dips

Workouts for Monday 7/30/2012

@Full Strength
BB Gym
Snatch Balance 4×3

Strength
Back Squats 5×3 @88%

Metcon
10-8-6-4-2 Reps of:
Hang Squat Snatch 115/85
Thruster 115/85
200m Run

Summer Strength Camp

Strength
Back Squat 3×5 (+5#)
Press 3×5 (same as last week)

Metcon
3 Rounds:
150yd Shuttle Run (2×25 yd&2x50yd)
5 DB Snatches Left Arm
5 DB OH Walking Lunges
5 DB Snatches Right Arm
5 DB OH Walking Lunges
15 Situps

Workout for 7/11/12

BB Gym
7×1 Hang Snatch AHAP
Snatch Balance
4×3 75%of Heavy hang Snatch

Metcon
5 Rounds of
5 Manmakers 35/25
Sprint 100yds

Tags:

Monday Workout

BB Gym
7X1 Hang Clean (just above the knee) – heaviest possible

Strength
5X3 High Bar Back Squat @ 80% – rest 60 sec.

Metcon
3 rounds for time of:
8 Snatches, 115/75
10 C2B Pullups
Run 400M

Workout for 6/30/12

@ Full Strength:
Adv:
7×1 Snatch AHAP, 60 sec rest btw
Snatch Balance 4×3, 60 sec rest btw

Int: 5×2 Snatch AHAP, 60 sec btw
Snatch Balance 4×3 @70% Snatch 2RM

Beg: 10×3 Hang Snatch+OHS

4 Rounds of:
15 DB Hang Cleans, 45/30
20 Hammer Strikes, 14/10.5
50yd Sled drag, 90/70

Summer Strength Camp:

10 Rounds:
Max Pushups
50m sprint
Walk back rest

*Record number of Pushups*

Tags:

WOD for Tuesday 6/12/12

WOD:
Back Squat
5-5-5-5-5

15 Pullups
Run 100m
12 Pullups
Run 200m
9 Pullups
Run 300m
6 Pullups
Run 400m
3 Pullups
Run 500m

Inspired by Outlaw

Britt moves up!

After a tough first workout, Britt Ringstrom is currently at 10th place in the 2012 Crossfit Games North Central Regional!

Click here to keep track of Britt!

Saturday’s WOD:

All:  in8 Min 1RM Snatch (Beg-4×3)

Adv:

1 ¼ Front Squat-3×5 @75%

 

Int:

Front Squat- 3×5 @75%

 

Beg:

Front Squat 3×5

 

5 rounds for time of:

5 Sandbag Clean & Press, 80/50

7 Russian KB Swings 70/53

150 meter run