01.02.15 | Workout of the Day

Jan 2, 2015 Friday
4 Rounds:
200m Sprint
1 Minute Rest
100m sprint
1 Minute Rest
40m sprint
Rest 3-5 minutes, or until full recovery

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01.01.15 | Workout of the Day

Jan 1, 2015 Thursday
Overhead Squat 3-3-2-2-1-1

Rest 5-10 minutes then,

3 Rounds for time:
21 Pull-ups
7 Overhead Squats 155/105

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12.31.14 | Workout of the Day

Wednesday Dec 31, 2014
7 Rounds:
5 Hang Power Cleans 185/135
10 Bar facing burpees
30 Calorie Row

Rest 3 minutes between rounds to allow significant recovery. These should be maximal effort sprints.

 

 

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12.30.14 | Workout of the Day

Dec 30, 2014 Tuesday
2013 Reebok CrossFit Games Individual Event 6.

For time:
100 Double-unders
50 Handstand Push-ups
40 Toes to bar
30 Shoulder to Overhead (160/100)
90 Foot walking lunge with barbell in front rack (160/100)

*At Regionals an axle bar was used. Use it if you have one.

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12.29.14 | Workout of the Day

Dec 29, 2014 Monday
“SQT”

3 Rounds for time of:
10 Ground to Overhead (95/65)
200 Yard Shuttle Sprint (50 yds there & back, twice)

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