CrossFit Gables W.O.D….June 19, 2013
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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Read MoreCrossFit Gables W.O.D….June 18, 2013
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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Read MoreCrossFit Gables W.O.D….June 17, 2013
“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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Read MoreCrossFit Gables W.O.D….June 15, 2013
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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Read MoreCrossFit Gables W.O.D….June 14, 2013
“Boats and (Wall) Balls”
21-15-9-15-21
Wall Balls
Box Jumps
KB Swings 55/35 RTG 70/55
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