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2014-08-01

2014-08-01 Wod

Skill: Handstand walking

EMOMx11
1 TGU, 65/45# (only one per round so alternate arms every round)
11 AMSU
1 HSWU
(no penalty for a miss - but you will need to make up the HSWU at the end - just start the next round immediately)

Finisher:

2min max Manmakers, 35/20#



2014-08-01

2014-07-31

2014-07-31 Wod

3 Rounds
1min Airdyne
1min Push Press, 75/55#
1min Box Jump, 24/20”
1min TTB
1min Wallballs, 20/14
1min Rest


2014-07-31

2014-07-30

2014-07-30 Wod

Skill:
Bench Press


Wod:
18min AMRAP
9 Pullups
7 KB Swings (USA), 32/24 kg
5 Bench Press
3 Tire Flips
100m Run (end of sidewalk)



2014-07-30

2014-07-29

2014-07-29 Wod

Skill:
Tall Cleans

Wod:
10,9, 8,...3,2,1
Squat Clean, 95/65#
Hurdles, 30/24”

Finisher:
3xMax Strict Toes To Bar


2014-07-29

2014-07-28

2014-07-28 Wod

1x20 Back Sq (+5 from last week)

then:

"Hatchling Woddiversary"

2 Round Partner Wod (guy + girl, IGYG)
600m Run (together)
50 Step ups, 20”
40 DB Snatches, 45/25#
30 Burpees to a Box
(Guy does the entire wod with a 14# medball taped to his stomach. In the case of male pairs, alternate wearing a 45# weight vest each round.)



2014-07-28

2014-07-27

Sunday Outline: 7/28-8/3

Mon: 1x20 Back Squats (+5# from last week) + Hatch Woddiversary
Tues: Skill: Tall Cleans, Wod: Squat Cleans and Hurdles, Finisher: Strict TTB
Wed: Skill: Bench Press, Wod: Pullup, KB Swing, Press, + some outdoor stuff AMRAP
Thurs: Fight Gone Dab
Fri: Skill: Handstand Walk, Wod: EMOM w/ no motivational consequence, Finisher: Manmakers
Sat: 3x20
Sun: No Open Gym

Good Reads:


I like this guy's sense of humor

How CrossFit saved Miranda Oldryod's life


Why I am not happy with being named the 10th best CrossFit box in the U.S.


2014-07-27

2014-07-26

2014-07-26 Wod

15min AMRAP
Partner A: 50m Zercher Carry* + 50m OH Carry* (timekeeper)
Partner B: Amrap (1-2-3-4-5-4-3-2-1 Push Jerk* + burpees)
*115/80#
2014-07-26