Apr 24 2014

Thursday WOD

CrossfitXclusive

Phil L et Nat D

 

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
Benchmark WOD:
 
Hero “Nate”
 
Beginner option
 
AMRAP in 20 minutes
4 burpees
8 push-ups
16 kettle bell swings (20# or +)
 
Intermediate option
 
AMRAP in 20 minutes
 2 pull ups
2 ring dip
4 handstand push-ups
8 kettle bell swings (53/35#)
 
Advance option
 
AMRAP in 20 minutes
2 muscle up
4 handstand push-ups
8 kettle bell swings (70/53#)
 
 

Apr 23 2014

Wednesday WOD

CrossfitXclusive

Eric

 

 

 

 

 

 

 

Kirk…you have competition!
 
Endurance WOD
 
Rowing for max distance
4 minutes row ( write down distance)
2 minutes rest
5 minutes row ( write down distance)
2:30 minutes rest
6 minutes row (write down distance)
 
Running option
2x 800m
2x 400m
2x 200m
 
Rest the amount of time it takes to complete each intervals

 


Apr 22 2014

Tuesday WOD

CrossfitXclusive

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Strength:
 
EMOM for 5 min 5RM Back squats
EMOM for 5 min 5RM Front squats
EMOM for 5 min 5RM Overhead squats
 
Competition WOD:
 
Spring fling’s Half Cindy
 
AMRAP in 10 minutes with a partner. One partner working at a time alternating rounds.
 
Beginner option
 
5 jumping pull-ups
10 push-ups
15 squats
 
Intermediate option 
 
5 pull-ups
10 hand release push-ups
15 jumping squats
 
Advance option
 
5 chest to bar
10 burpees
15 front squats (135/95#)
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This Saturday come watch Kirk do his wrestling thing. Boston pizza after for food and drinks.

Kirk

 


Apr 19 2014

Saturday WOD

CrossfitXclusive

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Surprise WOD with Coach Fred!

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Gym is closed on Monday.
 
Le gym est fermé lundi.

 


Apr 18 2014

Friday Team WOD

CrossfitXclusive

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Team WOD
 
30 min AMRAP of:
 
-14 Pull Ups
-14 HR Push Ups
-50 Double Unders
-40 Deadlifts…115/65 pounds
-14 Pull Ups
-14 HR Push Ups
-50 Double Unders
-30 Front Squats…115/65 pounds
-14 Pull Ups
-14 HR Push Ups
-50 Double Unders
-20 Shoulder to OH…115/65 pounds
-14 Pull Ups
-14 HR Push Ups
-50 Double Unders
-10 Thrusters…115/65 pounds
 

Apr 17 2014

Thursday WOD

CrossfitXclusive
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WOD
 
4 Rounds for time:
 
10 Overhead Squats (95/65#)
10 Handstand push-ups (hand release)
10 Pull-ups
 
Pour ceux et celles qui ont commander une skip de rx jump rope, svp emmener l’argent au plus tard demain.  La commande sera faite demain soir.  Merci!
 
For those who ordered a rx jump rope, please pay before tomorrow.  Order will be going out tomorrow night. Thanks!

Apr 16 2014

Wednesday WOD

CrossfitXclusive

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Benchmark WOD
 
“Annie”
50-40-30-20-10
 
Double Unders
Sit-ups
 

Apr 15 2014

Tuesday WOD

CrossfitXclusive

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WOD
 
21-15-9:
 
-Squats
-Push Ups
-Sit Ups
 
then:
 
21-15-9:
 
-KB Swings (53/35#)
-Double Unders
-OH Plate Walking Lunges (45/25#)

 


Apr 14 2014

Monday WOD

CrossfitXclusive

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No more rowers in the way… you know what that means…. RUNNING is in the near future!
 
WOD
 
EMOM for 10 min :
1 clean 3 front squats (70% of 1 RM)
 
EMOM for 10 min:
3 Deadlifts (75% of 1 RM)
 
EMOM for 10 min:
3 ground to over head (155/105#)
 

Apr 12 2014

Saturday WOD

CrossfitXclusive

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Bring a friend WOD
 
Team Chipper:
 
100 Wall ball
100 Sit-ups
100 Slam Ball
100 Box Jumps
100 Push-ups
100 kettle bell swings