Categories ArchivesWOD's

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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CrossFit Games WOD 12.3 standard

MEN: Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN: Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
TRAVEL WOD:
7 Rounds:
25 Groiners
10 Burpees
Groiner Example: http://www.youtube.com/watch?v=QMBeNjhTIEk

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