CrossFit Gables W.O.D….June 19, 2013

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SKILL
Pull-ups
Elite: Butterfly/Butterfly C2B/1-arm Pullups
Advanced: Consecutive Kipping/Chest to Bar
Beginner: C-Swings/Kipping

WOD

“Seven Hills”

AMRAP 15Min
7x Thrusters 115/75
1x Rope Climb (Scale: 7x Pullups/Jumping Pullups)
7x Box Jumps 24/20
1x Rope Climb
7x Ring Dips (Scale: 7x Bottom Out Pushups)
1x Rope Climb

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CrossFit Gables W.O.D….June 18, 2013

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STRENGTH
Power Snatches
Elite: Power Snatch 1RM
Advanced: Power Snatch 2RM
Beginner: Power Snatch 5×2

WOD

“Dead Behind the Eyes”

50x Wall Balls
50x Squat Thrusts (push upless Burpee) (RTG: Burpees)
10x 10m Shuttle (down, back = 1)
2 min rest
30x Wall Balls
30x Squat Thrusts
10x 10m Shuttle
2 min rest
10x Wall Balls
10x Squat Thrusts
10x 10m Shuttles

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CrossFit Gables W.O.D….June 17, 2013

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“This is the Six”

FITNESS

15 minute amrap

6x Hang Squat Clean 135/95

6x Pullups

6x HSPU

PERFORMANCE

4 Rounds

3 MIN AMRAP

2x Squat Clean 205/135

2x Muscle-Ups (Ring/Bar)

2x Wall Walks

1 MIN REST

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CrossFit Gables W.O.D….June 15, 2013

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Free Class at 9Am at all locations

Partner WOD

1000 Meter Run (together)

50m Walking Lunges (together)

50 Partner Hop Burpees

75 Thrusters 75/45

1000 Meter Run (together)

100 HRPush-ups

100 Goblet Squats RX 55/35 RTG 70/55

1000 Meter Run (together)

200 Sit Ups

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CrossFit Gables W.O.D….June 14, 2013

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“Boats and (Wall) Balls”

21-15-9-15-21

Wall Balls

Box Jumps

KB Swings 55/35 RTG 70/55

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