Tamalpais CrossFit WOD Nov 13, 2013

Tuesday, 12 November 2013 by

Pause Squat- 5 Second Hold at the bottom 3-3-3-3-3 •••••••••••• 21-15-9 Wall Balls 20/14 KBS 53/35 Box Jump 24/20 Link to this post!

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March 2012 CrossFit WODs

Wednesday, 28 March 2012 by

  March 31 – 20 Min AMRAP – 40 Seconds On, 20 Seconds Off Row for Calories KBSDHP 53/35 Box Jump 24/20 Toes 2 Bar March  30 – 5 RNDS – 3 Min On, 1 Min Off 5 Full Squat Cleans 145/105 10 Pull Ups 10 Push Ups March  29 – For Time 1200 M

November 2011 CrossFit WODs

Friday, 11 November 2011 by

November 30 – 3 RNDS 30 Pull Ups Loop Run (250 M) 30 Push Press 95/65 Loop Run (250 M) 30 Burpees Loop Run (250 M) November 29 Max Weight Press 3-3-3 Push Press 2-2-2 Push Jerk 1-1-1 “Annie” – 50-40-30-20-10 Double Unders Sit Ups November 28 – 3 RNDS 30 Power Snatch 75/55 30

July 2011 CrossFit WODs

Tuesday, 02 August 2011 by

July 30 – FGB Style Row for Cal Box Jump 24/20 Wall Balls 20/14 KBS 53/35 Sit Ups July 29 – Split Jerk 3-3-3-3-3- Then 7 Min AMRAP 30 Dbl Unders 12 Push Press 95/65 July 28 – 3 RNDS 21 SDHP 75/55 12 Ring Dips 400 M Run July 27 3 RNDS 150 M

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