Monthly ArchivesJanuary 2012

The Ensign standard

WOD: “The Ensign” (Courtesy of CrossFit Football): 6 Rounds
Complete as many rounds as possible in 3 minutes:
3 Power Cleans (155#/110#)
6 Push Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the [...]

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Hoof Hearted standard

WOD: Hoof Hearted
1200m Run
45: KB Swings (55/35)
15: Wall Balls (20/14)
800m Run
30: KB Swings (55/35)
30: Wall Balls (20/14)
400m Run
15: KB Swings (55/35)
45: Wall Balls (20/14)
TRAVEL/HOTEL WOD:
12 Minute AMRAP:
10 Push-Ups
15 Sit-Ups
20 Lunges (Each Leg Is One Rep)
PLEASE SIGN IN TO YOUR CLASSES USING MIND/BODY.  ALSO, IF YOU ARE LATE AND THE WOD HAS ALREADY STARTED YOU MAY HAVE TO [...]

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Team WOD: Rock and Roll Express standard

TEAM WOD: Rock and Roll Express
30 Minute  2 Partner AMRAP:
9: Hang Power Cleans (115#/80#)
6: Shoulder To Overhead (115#/80#)
3: DB Rows (35#/25#)
1: Burpee
Minutes 0-15:00: Partners will switch after every round completed. Each partner must complete their round with no assistance.  The partner not working will rest.
Minutes 15:00-30:00: Partners may split up the reps however they choose. [...]

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Be Red standard

WOD:  Be Red
3 Minute AMRAP
10 DL (135/95)
20 Wall Ball Shots (20/14)
10 Toes To Bar
20 Air Squats
10 KB SDHP (70/55)
20 Burpees
10 Front Squats (135/95)
REST 1 MINUTE
6 Minute AMRAP
10 DL (135/95)
20 Wall Ball Shots (20/14)
10 Toes To Bar
20 Air Squats
10 KB SDHP (70/55)
20 Burpees
10 Front Squats (135/95)
REST 2 MINUTES
FOR TIME
20 DL (135/95)
30 Wall Ball Shots (20/14)
20 Toes To [...]

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