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Long Intervals, 1k loops

Warm-up

Drills: Use your judgment and choose the two skills you think you need the most work with…

  1. Pose:
    • change of position
    • wall drills
  2. Falling …
  3. 91 more words
WOD

April 30, 2016

a) WARM UP:

Coach’s choice.

b) WOD:

“Kelly”

Five rounds for time of:

Run 400 meters
30 Box jumps (24/20)
30 Wall ball shots (20/14 – 10′) 7 more words

WOD

SATURDAY

STRENGTH

Front Squat

5x 65%

5x 75%

5x 85#

*percent taken from 85% of 1RM
WOD

(5 rounds for time)

20 SDHP @75/55#

15 burpee box jumps @24/20″

Rest 1:00

WOD

WOD: Front Squat, OHS, Pullups

Saturday Workout Of the Day

LIFT

Front Squat
4×5@80%

WOD

15-12-9-6-3 Overhead Squats (95/65)
3-6-9-12-15 Pullups

WOD

160430 STARTER

WARM UP

10 MINS COMPLETE 3 ROUNDS:

25′ SPIDERMAN LUNGE

100M JOG

10 COUNT HANDSTAND HOLD

WOD – 2 PERSON TEAM – 1 WALLBALL

400M RUN WITH WALLBALL… 15 more words

WOD

SAT30APR2016

“Our doubts are traitors,And make us lose the good we oft might win, by fearing to attempt.”

—Lucio in Measure for Measure


No classes. Come support the 4th Annual CF4CF.

WOD

Partner Saturday

CrossFit Covalence – CrossFit

Metcon

Partner workout. Run will be completed by both partners, everyone runs a mile. Then immediately into Bradshaw with partners alternating full rounds. 44 more words

WOD