Categories ArchivesWOD's

Little Momma standard

WOD: Little Momma
FOR TIME: Men RX: 155; Women RX: 105
100m Run
(5) Deadlift (155/105)
200m Run
(5) Deadlift
(5) Squat Cleans
400m Run
(5) Deadlift
(10) Squat Cleans
(10) Shoulder to Overhead
200m Run
(15) Mutant Manmakers
1 MM = Full Clean and Jerk to a Push-Up: Hands Never Leave The Bar.
100m Run
TRAVEL WOD:
Same Format As Above; Use DB’s (40/30) Instead Of The Bar If Needed.

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Power Cleans and IOC standard

Strength: Power Clean: 1-1-1-1-1-1-1
WOD: IOC
20 Air Squats:
3 Burpee Penalty On The Spot Each Time Full ROM Is Not Net
3 Rope Climbs
20 Burpees:
3 Burpee Penalty Each Time Full ROM Is Not Met
Spiderman Crawl From Rope To Wall To Rope To Wall:
3 Burpee Penalty If The Athlete’s Butt Is Too High
4 Wall Climbs
20 Pull-Ups:
3 Burpee Penalty Each Time Full ROM Is Not Met
20 [...]

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CF Games Regional WOD 6 standard

CrossFit Games Regional WOD 6:
For time: Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups (Attempts Will Count)
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10′)
21 Toes-to-bar
then,
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
28 Burpee box jumps (24″ / 20″ box)
100-foot Farmer carry (2 – 100 / 70 lb [...]

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Back In Black standard

CONGRATS TO OUR REGIONAL TEAM!  They couldn’t have done it without every one of you supporting them and pushing them in the WODs each and every day.  Let’s get more athletes there next year!  C4 Strong!

WOD: Back In Black
800m Run
Then 10 Rounds Of:
10 Pull-Ups
10 Box Jumps (24″/20″)
End With 800m Run
TRAVEL WOD:
800m Run Then,
10 Rounds Of:
10 [...]

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Loaded Up standard

WE WANT TO WISH OUR BEST TO THE C4 REGIONAL TEAM!!!!
Kenny, Carl, JAB, Aida, Stephanie and Jeannice….KICK SOME ASS!!!!
WE WILL ONLY BE OPEN TODAY FOR OUR 4, 5, 6 and 7:00 PM CLASSES
WOD: Loaded Up
10 Minute AMRAP
5: DL (225/155)
15: Wall Ball (20/14)
TRAVEL WOD:
6 Rounds
400m Run
10 Air Squats
10 Push-Ups
10 Sit-Ups

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