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@hardgainers
WOD of 08APR14
Strength 1) Back Squat: 1X8@70%, 1X6@75%, 1X4@80% 2) Front Squat: 3X5@70% Conditioning 4 rounds of: :45 ME Bar Muscle-Ups :15 Rest :45 ME Burpee Box Jumps 24/20″ :15 Rest :45 ME Split Jumps :15 Rest [My Stats: Strength - Back Squat 70% of 80=56, 75%60, 80%64. Front Squat 70% of 55=40kg. Conditioning - Score 186rep.]
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WOD of 04APR14
"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots (9/6) [My Stats: Time 28:05min]
WOD of 01APR14
Skill/Practice Double Unders For Time 100 Burpees [My Stats: Time 08:45.]
WOD of 03APR14
A] 3RFT 10xFront Squat 20xChest to Bar 50xDouble Unders
B] 5RFT 500m Row 1:1 rest between rounds
[My Stats: A. 15:30min 50kg, B. 17:57.]
WOD of 02APR14
A] Metcon (for time) Wall Balls (9/6) 50-40-30-20-10 Deadlifts (125/71) 15-12-9-6-3
B] Metcon 3RFT 20 T2B 20 Hip Extensions
[My Stats: A. 16:40min (88kg), B. 06:20min.]
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WOD of 29MAR14
WORKOUT 14.5 21-18-15-12-9-6-3 reps for time of: thrusters (43/29) Burpees [My Stats: Time 21:00min, 33kg.]
WOD of 28MAR14
Strength 10x5rep Strict Pull Ups WOD "The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. [My Stats: WOD - Score 59reps.]
WOD of 26MAR14
Strength i) 10 EMOM 3xBack Squat ii) 10 EMOM 3xShoulder Press iii) 10 EMOM 3xDead Lift Metcon (5min for reps) Burpee Box Jumps (24/20) [My Stats: Strength - i) 65kg, ii) 45kg, iii) 83-93kg. Metcon - Score 40reps.]
WOD of 25MAR14
Home WOD Skill Muscle Ups/Ring Dips WOD 20min AMRAP 400m Run 10 Push Ups 15 Sit Ups 20 Air Squats [My Stats: WOD - Score 5rounds+400m run+10PushUps.]
WOD of 24MAR14
Strength 10 x 3 Front Squats WOD A For Time: 2KM Run 50 Burpees WOD B Annie 50 – 40 – 30 – 20 – 10 Sit Ups Double Unders [My Stats: Strength - 47.5Kg. WOD A -Time 15:00min. WOD B - Annie Time 10:30min.] ***WOD of CrossFitU***
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WOD of 23MAR14
WORKOUT 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 63/43 20 muscle-ups [My Stats: Score 180.]
WOD of 21MAR14
A) 10 RFT
250m Row
15 Push Ups
30sec Rest
B) 10 EMOM
3 Power Cleans
[My Stats: A) Time 22:29min. B) Power Clean 53Kg.]
WOD of 19MAR14
BBG
5X2 Hang Clean (just above knee) & Jerk – work to a max for the day
Conditioning
For time:
20 Thrusters 95/65# 20 Split Jumps 30 V-Ups 15 Thrusters 135/95# 20 Split Jumps 30 V-Ups 10 Thrusters 155/105# 20 Split Jumps 30 V-Ups
[My Stats: Conditioning - Time 12:30min, Thrusters 33-38-43kg.]
WOD of 18MAR14
Strength
A) Front Squats – 70% x 8 x 3 B)  Work up to 3RM Deadlift over 7 Sets During Rest 1 x Max Effort Eccentric Handstand Push Ups (or Max Handstand Push Ups + Eccentric Lowers
WOD
AMRAP 12Â @ 60 / 40kg 5 x Power Cleans 10 x STOH 15 x Front Squats
[My Stats: Strength - A) Front Squats 70% of 50=35kg, B) DL 3RM 100kg. WOD - Score 3Rounds+5Power Cleans, 40kg.]
WOD of 17MAR14
Strength
i) 5x2 Hang Snatch (90sec rest)
ii) 3x3 BTN Snatch Grip Push Press + 2 OHS (90sec rest)
iii) 3x3 Three Stop Snatch Lift (90sec rest)
Skill
3x60sec Handsatnd Hold (90sec rest)
Metcon - 20min AMRAP
40 Double Unders
20 OH Walking Lunges (35/25)
Muscle Ups (or C2B+Dip) (4/3)
[My Stats: Strength - i) 35kg, ii) 40kg, iii) 60kg. Metcon - Score 4Rounds+40DUnders, OHWL 28kg, C2B+Dip.]
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WOD of 15MAR14
Workout 14.3
8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315 / 205 lb. 15 box jumps, 24 / 20 inch 35 deadlifts, 365 / 225 lb. 15 box jumps, 24 / 20 inch
[My Stats: Score 65.]
***2014 CrossFit Open Workout***
WOD of 14MAR14
Skill Power Cleans
Strength
Power Clean A) EMOM 10: 3 TNG Power Cleans + 20 Double Unders B) Pendlay Rows – 12 x 3
WOD
3 RFT: 500m Row 400m Run Rest exactly 3 mins between rounds. Post times for all three rounds.
[My Stats: Strength - Power Clean 53Kg. WOD - 1st Lap 04:15, 2nd 04:15, 3rd 04:10.]
***WOD of CrossFitU***