Posts made in June, 2012

CrossFit Gables W.O.D….June 30, 2012

Posted by Webby in Daily W.O.D. | 5 comments

Free Class at all locations at 9Am. Come check us out.

Member WOD

“Filthy Fifty”

50 Box Jumps

50 Jumping Pull Ups

50 KB Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Good Mornings

50 Wall Balls

50 Burpees

50 Double Unders

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CrossFit Gables W.O.D….June 29, 2012

Posted by Webby in Daily W.O.D. | 43 comments

Core WOD

then

“Mind-sweeper”

9 Hang Power Cleans RTG 155/95 (bar does not touch ground) RX 95/75

7 Front Squats

5 Hang Power Cleans

3 Front Squats

75 Double Unders or 400M Run

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CrossFit Gables W.O.D….June 28, 2012

Posted by Webby in Daily W.O.D. | 59 comments

“The Victory”

Every minute on the minute

Partner WOD

2 Power Cleans + 1 Jerk

RTG 255/175 RX 205/135

A) 2 Rope Climbs

or

B) 6 Deadhang Pull Ups

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Members: Don’t forget about the gymnastics class. Details here

CrossFit Gables W.O.D….June 27, 2012

Posted by Webby in Daily W.O.D. | 63 comments

Oly WOD

Squat Clean & Jerk 3×1+1

then

“Jumping in Puddles”

Buy in 400M Run

21-18-15-12-9

Squat Thrust Dumbbell Thruster 35/20

RTG jump up to 12″ target

25 Double Unders

Buy out 400M Run

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CrossFit Gables W.O.D….June 26, 2012

Posted by Webby in Daily W.O.D. | 92 comments

Skill Work:

Pistols

then Benchmark WOD

“Barbara”

5 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 Minutes between each round

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