Posts in: (WOD) Work Out of The Day

SUMO

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Warm Up: Max effort sit ups in 2 min 2 min row 3 rounds 5min Handstand work Skill: Sumo Dead Lift High Pull WOD: AMRAP in 10 minutes 10 SDLHP 65#/45# 10 Push Ups Share the knowledge: Tweet
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"Double Clean"

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Warm Up: With bar only Snatch 10, 9,8,7,6….2,1/Overhead Squat 1, 2, 3, 4, 5….9, 10 Skill: Clean WOD: Clean Ladder 135#/95# 10 Cleans 20 Double Unders 9 Cleans 20 DU 8 Cleans 20 DU 7 Cleans 20 DU . . . . . 1 Clean 20 Double Unders FOR TIME Share the knowledge: Tweet
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Hero week – DANNY

Posted by: Luke

“Danny” 20 minute AMRAP: 30 box jumps (24”/18″) 20 push press (115/75 lbs) 30 pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter [...]
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Hero week – Hansen

Posted by: Luke

“Hansen” Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 sit-ups (25/10lb plate) Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also [...]
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Hero week – GRIFF

Posted by: Luke

“Griff” Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Share the knowledge: Tweet
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“Paul“

Posted by: Luke

“Paul“ Five rounds for time of: 50 Double unders 35 Knees to elbows #185 pound Overhead walk, 20 yards Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance callon April 4, 2009. He was engaged to be married with Lisa [...]
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There is no "I" in TEAM!

Posted by: administrator

Today was a great team WOD.  7 teams of 4 took on the Southeast Regional Affiliate Team WOD #4 today at CrossFit Scottsdale.   120 Front Squats 95#/65# 200 Meter Farmer’s Walk 55#/35# 200 Meter Run 120 Push Press 95#/65# 200 Meter Farmer’s Walk 55#/35# 200 Meter Run 120 Deadlifts 135#/95# 200 Meter Farmer’s Walk 55#/35# [...]
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"UNBROKEN"

Posted by: Luke

Warm-up: Burgener Snatch Warm-up WOD: UNBROKEN * max effort on each exercise * 1. KB swing (55/35) 2. sit-ups 3. Pull-ups 4. Thrusters (95/65) 5. Handstand Hold 6. Double Unders 7. OH Squat (95/65) 8. Knees to Elbows 9. Hang Clean (135/95) 10. 2 min row for calories Share the knowledge: Tweet
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"Randy"

Posted by: Luke

Warm up 5x rounds Strict Pull up/Dips MAX Effort WOD “Randy” 75x Power Snatches In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. Share the knowledge: Tweet
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