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8/27/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Single Arm DB row (3×12 each arm)

Front Rack Lunge (3×5 each leg)

Finaflex (Time)

5 RFT

7 Hang power clean (135/95lb) (185/125lb)

14 WBS (20/14lb 10/9ft)

8/26/15 WOD

CrossFit Prototype , Integrated Martial Arts – CrossFit

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Metcon (AMRAP – Reps)

10 min EMOM

Odd min: :45 farmers carry (no Rx Weight; go heavy)- walking for :45

Even min: Reverse Crunch x 15
*Score reps on reverse crunches and hit Rx if you did full :45 UB farmers carry

Cardio Much? (AMRAP – Rounds and Reps)

20 min AMRAP

500m row

400m run (25 cal AB scaled)

30 DUs

8/25/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Overhead Squat (5×3 (build each set; 2 sec pause at bottom))

Death By Burpees (AMRAP – Rounds and Reps)

1 Burpee on the minute, every minute until you cannot complete a round of burpees. Score completed rd’s and burpees completed in last round

8/24/15 WOD

CrossFit Prototype – CrossFit

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Back Squat (3×5 @ 65% + 2×8 @ 85% of the load)

2×8 score in notes; 12 min cap for all lifts.

Frantic Franish (Time)

21-15-9

Thruster (95/65lb)

Box Jump (24/20in)

Toe to bar

8/22/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Annie and Cindy sitting in a tree (Time)

30 min cap

50 DU

1 rd of “Cindy”

50 sit ups

1 rd of “Cindy”

40 DU

1 rd of “Cindy”

40 Sit ups

1 rd of “Cindy”

30 DU

1 rd of “Cindy”

30 Sit ups

1 rd of “Cindy”

20 DU

1 rd of “Cindy”

20 sit ups

1 rd of “Cindy”

10 DU

1 rd of “Cindy”

10 Sit up

1 rd of “Cindy”

8/21/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Sumo Deadlift (4×4 (build each set))

2 to 20 (Time)

Ladder by 2 to 20

2 Push Up

2 WBS (20/14/b) (10f/9ft)

4 Push up

4 WBS (20/14/b)

6 Push Up

6 WBS (20/14/b)

8 Push Up

8 WBS… all the way through round of 20’s

15 min time cap