WOD 2012

WOD – 121231

General Warm-up: 1000m Row/800m Run Group Mobility Workout Specific Warm-up: 5 X 5 Push Press, up to 185 lbs (125 lbs) WOD: 10 Rounds for

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WOD – 121229

General Warm-up: 20 Pullovers 200 Double Unders 20 Pullovers Group Mobility Workout Specific Warm-up: 5 x 5 of overhead squats, up to workout weight Handstand

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WOD – 121228

General Warm-up: 1000 meter row Group Mobility Workout Specific Warm-up: Jerk Practice WOD  10-5-5-3-3-1-1-1-1-1 of: Jerk   You can use a split jerk or push

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WOD – 121227

General Warm-up: 20 Pullovers 1000m Row/800m Run 20 Pullovers Group Mobility Workout Specific Warm-up: 5 X 5 Deadlift, up to 315 lbs (215 lbs) 20

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WOD – 121226

General Warm-up: 1000m Row/800m Run Group Mobilitry Workout Specific Warm-up: 5 X 3 Power Clean, up to 225 lbs (155 lbs) 10 Stick Jumps after

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WOD – 121222

General Warm-up: 1000m Row/800m Run Group Mobility Workout Specific Warm-up: 5 X 3 Snatch Balance, up to 185 lbs (135 lbs) 5 Box Jumps after each

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WOD – 121221

General Warm-up: 1000m Row/800m Run Group Mobility Workout Specific Warm-up: 5 X5 Power Clean, up to work weight Pullup/Muscle up warm-up after each set (1,

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WOD – 121220

General Warm-up: 1000m Row/800m Run Group Mobility Workout Specific Warm-up: 5 X 3 Deadlift, up to 315 lbs (215 lbs) 5 Wall Ball after each

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WOD – 121219

General Warm-up:  20 Pullovers 1000m Row 20 Pullovers Group Mobility Workout Specific Warm-up: 5 X 3 Power Snatch + OH Squat, up to 135 lbs

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WOD – 121218

General Warm-up:   1000m Row/800m Run Group Mobility Workout Specific Warm-up:   5 X 5 Power Clean, up to 225 lbs (155 lbs) 5 Box Jumps after

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WOD – 121214

Strength 10 minutes to  establish a 1RM OH Squat (DEMO) Conditioning EMOM for 10 minutes of: 3 OH Squats @ 75% of 1RM The Christmas

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WOD – 121213

Mobility OH Band Stretch (DEMO) Conditioning 21-15-9 of: Thrusters (95/65) (DEMO) Bar Facing Burpees (DEMO) Midline 10 X 10sec hold Floor Back Extensions w/ Hands

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WOD – 121212

Skill Muscle Up Progressions (DEMO) Conditioning 12 Rounds for time of: 12 Double Unders 12 Jumping Squats w/ 45# Bar (DEMO) Why We Use Resistance By

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WOD – 121211

Strength 3 X 5 Floor Press (DEMO) (This should be done with a barbell and should be the heaviest you can go for 3 sets of

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WOD – 121210

Skill 100 Shoulder Touches in a Handstand Position Conditioning 5 Rounds for time of: 7 Deadlift (225/145) 30 Air Squats 7 Handstand Pushups    

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WOD – 121208

Strength Today is the final day of our 5-3-1 program.  Next week I look forward to retesting our 1RMs! Conditioning 5 rounds for time of:

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WOD – 121206

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Skill 20 Pistols

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WOD – 121205

Crossover Symmetry 2  X Standard Program Open Gym Rules & Regulations: Our Open Gym policies may evolve as we observe how our athletes are using

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WOD – 121204

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Skill 10 minutes

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WOD – 121203

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Skill 5-10 minutes

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WOD – 121201

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Conditioning 5 Rounds

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WOD – 121129

Crossover Symmetry 2 X Standard Program Conditioning For time: 100 Double Unders 400m Plate Push (45/35) Announcements – West Metro CrossFit is moving into a new

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WOD – 121128

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Strength/Conditioning 1a) 3

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WOD – 121127

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Skill 10 min

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WOD – 121126

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Conditioning For time:

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WOD – 121124

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Conditioning “Elizabeth” 21-15-9

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WOD – 111221

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Strength/Conditioning 1a) 3

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WOD – 121120

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Conditioning 4 Rounds

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WOD – 121119

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Skill 100 Shoulder

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WOD – 121117

Strength This is the final month of our 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1

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WOD – 121116

Strength This is the final month of our 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1

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