Tamalpais CrossFit WOD October 28 2016

Thursday, 27 October 2016 by

EMOM for 7min 7 Ring dips or Bar Dips or Push Ups then: Benchmark Friday “Annie” 50-40-30-20-10 DBL Unders Sit Ups Link to this post!

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Tamalpais CrossFit WOD January 13 2016

Tuesday, 12 January 2016 by

Front Squat 3-3-3-3-3 THEN: Annie 50-40-30-20-10 Double Unders Sit Ups Link to this post!

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“Annie” 50-40-30-20-10 Double Unders Sit Ups REST A LOT, THEN: 1 Mil Run Link to this post!

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1.5 Mile Run then: ANNIE 50-40-30-20-10 Dbl Unders Sit Ups Link to this post!

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May 2013 CrossFit WODs

Tuesday, 28 May 2013 by

May 31 – 15 Min AMRAP 10 Burpee 10 Slam Ball 30/20 10 Wall Ball 20/14   May 30 – For Time 18-15-12-9-6 KBS 53/35 Sit Up Box Jump 24/20 complete 4 DB Complex btwn ea rnd – DB Complex: 1 DB Burpee, 2 DB Full Clean, 3 DB Push Press 40/25   May 29

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January 2013 CrossFit WODs

Monday, 14 January 2013 by

  January 31 – Dynamic Effort Bench Press: 50-60% – 10 x 3 – THEN – 9 Min AMRAP 5 Full Clean 155/105 7 Burpees 9 Toes 2 Bar   January 30 – 3 RNDS 400 M Run 7 HSPU 15 Box Jumps 24/20 21 KBS 53/35 January 29 – 10 x 3 Deadlift –

July 2012 CrossFit WODs

Monday, 09 July 2012 by

July 31 –15-12-9 Pull Ups Thrusters 115/95 800 M Run 9-12-15 Thrusters 115/95 Pull Ups   July 30 – Push Press – 3-3-3, 2-2-2, 1-1-1, THEN Tabata – Jumping Barbell Back Squats   July 29 – Strength Training Deadlift – 1 Rep Max 3 RNDS – 12-15 Reps Good Mornings Weighted Sit Ups Heavy Sled

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