Wednesday, December 22, 2010

WOD Wednesday 12-22-2010

Warm-Up
Coach Led

Skill
2 minutes /Double Unders



Strength
Squat
75% x5
85%x3
95%x1+

WOD
5 rounds for time:
3 power snatch (135/95)
6 thruster (135/95)
9 power clean (135/95)
12 pull-ups
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5 comments:

  1. AnonymousDecember 22, 2010 at 6:11 AM

    Randy 14:45 95#
    Jeff 16:36 75#
    Steph 13:57 33#(snatch)65#(thrusters+pc)
    Ryan 19:26 RX

    ReplyDelete
  2. AnonymousDecember 22, 2010 at 7:57 AM

    Dan 14:39 95#

    ReplyDelete
  3. AnonymousDecember 22, 2010 at 10:15 AM

    Michelle 16:02 25#snatch 33#thrusters+pc
    Angelica 12:47 53#
    Hollie 12:13 53#

    ReplyDelete
  4. AnonymousDecember 22, 2010 at 12:29 PM

    Crossfit Excel On Ramp Program

    Jennifer (3 rounds) 8:15
    300 m Rower+10 Knees to Elbows(Scale down to pulling the knees up to stomach level+10 Push Press(small Bar)

    ReplyDelete
  5. AnonymousDecember 22, 2010 at 8:16 PM

    Joey- 10:16 gb/53#
    Jackie-13:05 bb/53#
    Brandon-18:39 135#
    Cheri-13:39 hang snatch/pc tb
    Rosa-10:47 hang snatch/pc 33#
    Christina- 3rnds 33#/gb
    Taylor-19:50 95#

    ReplyDelete

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