Mainsite 120116
Monday 120116
Five rounds for time of:
12 Wallball shots (20,14)
12 Toes-to-bar
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7000 lbs men/5000 lbs women
For Men, they must lift a barbell Ground to Overhead, in any way they wish, for total of 7000lbs.
The athletes are able to choose which weight they would like. Their options:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps
For Women, they must lift a barbell Ground to Overhead, in any way they wish, 5000lbs.
For the women, their choices break down to the following:
100 x 50 reps
85 x 59 reps
65 x 77 reps
55 x 91 reps
No matter which option the athlete chooses, they will all be trying to get the weight overhead, using Clean & Jerk, Snatch, Press, or Thruster.
Post weight and time.
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Rest Day
Check out this vid from Knox and his crew. Pretty cool!
Enjoy!
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BACON NOT DONE YET
I found one of EJ’s baby pictures. Even at an early age she knew what she wanted. KJ I would think twice about kissing her.
WOD
AMRAP 10
5 CTB
7 KB SWINGS 1.5/1
10 WALKING LUNGES
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Chipper WOD
WOD
50 Air squats
40 Wallballs 20/14
30 Pullups
20 Slamballs
10 Burpees
20 thruster 115/75
30 Backsquats s/a
40 Deadlifts s/a
50 Floorwipers s/a
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Let’s get ready!
WOD
100 DU
5-5-5-5-5
Deadlifts
75 DU
3-3-3-3-3
OHS
50 DU
1-1-1-1-1
Press
25 DU
This wod is NFT. Post loads
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enough legs…now arms!
5 rounds:
5 ring dips
5 Strict pullups (use bands if you need to mod-go full range and NO KIP!)
5 db push press (25,15) or heavier if this feels light
5 burpees (jump over 45# plate with hand release at bottom)
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Kettlebell Wall ball-Karen
Michele and I worked out at Oregon Crossfit last night and Shawn one of their coaches had this up as a WOD. This one works hand and eye coordination. We will see if you have what it takes.
WOD
150 KB Wallballs 1.5/1 pood
15 minute cap!
We are putting in another order for protein, so if you would like to order some we will have a list up at the gym. Or just send us an email.
Oregon Winter Games from Claudio Grandjean on Vimeo.
Special thanks to the Wodfather for putting this video together!
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