WOD Blog | INTENSITY

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3.2.14 Hero WOD Sunday – “Ship”

3.2.14 Hero WOD Sunday – “Ship”

3.2.14 Hero WOD Sunday – “Ship” “Glory” For Time Nine Rounds of: 7 Squat Cleans (185/155) 8 Burpee Box Jumps (36/30) Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

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3.1.14 WOD

3.1.14 WOD

“Goals” Kipping Pull Up Technique Use your hips to complete the movement.   “Goals” 10-9-8-7-6-5-4-3-2-1 Push Press (115/80) Med Ball Sit Ups (20/14) Pull Ups   “Grind” 5 Rounds Down Dog 30 Seconds Bridge Up 30 Seconds

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2014 Archived WODs

2014 Archived WODs

2.28.14 WOD – 14.1 CrossFit Open 14.1 10 Minute AMRAP of: 30 Double Unders 15 Snatch (75/55) 2.27.14 WOD “Goals” F.I.T. Performance Benchmark 2 Minutes of: ME Unbroken Double Unders   “Glory” 12 Minute AMRAP of: 10 Push Ups 20 Box Jumps (24/20) 40 Double Unders   “Grind” 6 Minutes of Mobility 2 Min Couch Stretch each leg (1 Min Upright, 1 Min lay as flat as possible) 2 Min Roll to Straddle 2.26.14 WOD “Goals” F.I.T. Test 500m Row for Time   “Glory” 5 Rounds 15 Power Snatch (115/80) 400m Row   “Grind” 10 Minutes FSHS Practice & Progressions How long can you hold a FSHS? Work up to FSHS. 2.25.14 WOD “Goals” 5×5 Front Squat   “Glory” 8..

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2013 Archived WODs

2013 Archived WODs

12.31.13 WOD “Goals” Technique Wall Walks   “Glory” For Time: Row 1000m 21 Slam Balls 15 Wall Walks Row 500m 15 Slam Balls 9 Wall Walks Row 250m 9 Slam Balls 3 Wall Walks   “Grind” For Time: 100 Weighted Sit Ups 12.30.13 WOD “Goals” Barbell Front Squat 10 Minutes To Find Heavy Single (Score Weight Achieved)   “Glory” For Time: 50 Double Unders 12 Squat Cleans (155/115) 40 Double Unders 10 Squat Cleans 30 Double Unders 8 Squat Cleans 20 Double Unders 6 Squat Cleans 10 Double Unders 4 Squat Cleans   “Grind” Strict Chin Up 1-10 (Sets must be unbroken to advance) If you fail then you begin a chin-up AMRAP 12.28.13 WOD “Glory” Teams of 2: 10..

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