Tag Archives: crossfit hemet

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WOD 04.01.15

WARM UP Group Warm up w/ skill work WOD “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps SWOD Bench Press 50% 1×5 60% 1×3 70% 1×1 75% AMRAP COMPETITION  100 GHD sit ups or 100 ab mat sit ups  For time.  CrossFit By BodyFit769 South San Jacinto Ave […]

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WOD 03.31.15

WARM UP Group Warm up and skill work WOD 5 rounds for time of: 400 meter Run 50 Squats 30 Sit ups w/ Med ball (through against the wall) 12# Post time to comments ENDURANCE Run 3 min. Rest 2 min. Do it 6 times. 2 Minute Max Rep Rope Climbs Max Rep 15′ Rope […]

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WOD 03.30.15

WARM UP Group Warm up WOD Helen 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups SWOD Back Squat 50% 1×5 60% 1×3 70% 1×1 75% AMRAP COMPETITION 3 rounds Not for time  20′ Handstand Walk 10 L-pull up

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Strongman Thursday WOD 03.26.15

WARM UP Group warm up and skill work WOD “Power Clean Party” EMOM complete 1 power clean Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep. Women — Start at 65 […]

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WOD 03.25.15

WARM UP 10 min group warm up focusing on running drills WOD 6 rounds for time of: Run 400 meters 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. COMPETITION 100 Ab mat sit ups for time STRENGTH […]

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WOD 03.24.15

WARM UP 20min Warm up Stretching/Mobility and skill work WOD  Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Scale as needed 15min Cut off COMPETITION  100 Pull ups for time ENDURANCE  Run: 10x 200 m Rest as needed between efforts. Post total time ran (rest is not included)

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WOD 03.23.15

WARM UP 20 min Group Warm up working on Stretching/Mobility and Warm up on skills involved in WOD WOD Complete as many rounds as possible in 20 mins of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings, 2/1.5 pood SCALE Complete as many rounds as possible in 20 mins of: 6 Pull-ups 7 […]

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FRIDAY OPEN WOD 15.4 03.20.15

HAPPY BIRTHDAY TO OUR AWESOME CFBF TRAINER LYNAY! Thank you for all you do We hope you have an awesome day! Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 […]

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WOD 03.18.15

WARM UP Joint Rotation Shoulder Pass Through 10min Group Warm up WOD 25 Handstand Push Ups 50 Toes To Bars Run, 800 m 75 Push Press, 75/55 lbs 150 Double Unders Scale 35 Hand-Release Push up 100 Ab-mat sit ups Run, 800m Push Press 75/55 300 Single jump rope   COMPETITION For time: 300 Double Unders (No […]

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WOD 03.17.15

Happy St Patty Day! Wear green or do BURPEE’S  WARM UP   Joint Rotations Shoulder Pass Through 10min Mobility/Stretch/Warm up  WOD   50 Cal Row 50 Box Jumps 25 Power Clean (135/95) 25 Burpees over Bar   COMPETITION   100 1 arm Alternating DB Power Snatch AHAP For time