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Get Warmed up and just WOD!!!
X-GRIT 21-18-15-12-9
RX 21-15-9
Deadlift 95/65
Hang Cleans
Front Squats
Push Jerks
CORE
100 Horizontal Jumping Jacks (arms and legs must stay off the ground)
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Strength 5×3 Thrusters 95/65/35 and go up
X-Grit 3 rep each of The Burgener with 95/65
WOD
50 Calorie Row
50 Abmat Situps (Floor to Toe)
50 Wallball 20/14
50 Abmat Situps
50 Calorie Row
CORE
100 Flutterkicks 2 ct…UNBROKEN!
WOD………………3 Rep Thruster
Weaver….10:02
Todd……..11:28……205
David B….13:44……95
Dan……….13:50…..105
Kat……….14:22…….65 (Burgener)
Jason……14:27…….125…SPC CrossFit
Jessica….15:01
Lane……..15:39……105
Kelly R…..16:13
Kayla…….16:29……65
Jason H…….16:40……105
Katie H…..16:50……70
White…….16:56……135
Craig……..17:00…….135
Mary……….17:20…….65…10#WB
Joanna…….18:05…….45…10#WB
Blake M……18:18…….105
Jeff B………18:38…….95
Taylor……..19:01…….65
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Abbate
1 Mile Run
21 Clean and Jerks, 155/105
800m Run
21 Clean and Jerks, 155/105
1 Mile Run
Scaled
C n J—-60% of 1 Rep Max Clean and Jerk
Runs—800,400,800
Friday time…
5 rds of Cindy
5 Pullups
10 Pushups
15 Airsquats
rest then
5 rounds of 3 rep touch n go Bear Complex
Clean-Front Squat-Push Press-Back Squat-Push Press= 1 rep
Get HEAVY!
Strength 5-3-1-1-1-1 Hang Power Clean
X-Grit 5-3-1-1-1-1 Hang Squat Clean Thruster
WOD
Buy-in 25 Wall Ball 20/14
4 rounds of
30 Double unders/90 singles
15 Kb Swings 53/35
5 Goblet Squats 53/35
200m Run
Cash out- 250m ROW!!!!!!
X-GRIT 30# Wall Ball/2 POOD KB
CORE
50 Plank Hold Alt LEG-ARM Extensions
Strength 5×5 Deadlifts 100% Bodyweight and Up/75% BW
X-Grit 5×5 Knee Stop Deadlifts 100% Bodyweight and Up
WOD “NANCY”
5 Rounds of
400m Run
15 Overhead Squats 95/65
Scale 75/35 or Backsquats
CORE
3 rounds of
50 Flutterkicks 45/25 Plate held above Chest
25 Plate Presses 45/25 remaining on Back with Legs at 6″ above Ground.
RX is ENTIRE WOD without feet touching Ground!
Strength 4×4 Backsquats @ 100% BW/75%/50%. FULL DEPTH before WEIGHT!
X-GRIT 5×5 Backsquats @ 65% BW and Up. 1 Overhead Squat at the end of 5 reps every round.
WOD “GRACE”
30 Reps for time of
Clean and Jerk 135/95
Scale-115/75
Strength 4×4 Hang Power Snatch 50% 1 RM
X-GRIT 4×4 Hang Squat Snatch @ 65% 1RM
WOD 5 rounds of
5 Pullups
10 Pushups (HR)
15 Boxjumps 24/20
rest 5 min then
500m Row…ALL OUT! This may not be a PR because of WOD…you are supposed to be tired!
RX
Cole…….4:00…..1:30.4
Van……..4:39…..1:48.9
Weaver..4:53…..142.3…TITIN VEST
Todd……5:18…..1:32.9…TITIN VEST
Charlie…5:24…..1:35.3
Mike K….5:40…..1:32.8
Nat………6:01…..1:41.1
Celeste…6:06…..2:00.4
Kelly O….6:17….1:55.8
Bryan…..6:19…..1:49.3
Tim……..6:20…..1:55.0
George…6:50…..1:44.6
Rob……..6:52…..1:38.3
Couch…..6:53…..1:51.0
Alicia……6:59…..1:59.9
Kristy M..6:59…..2:04.0
Brad…….7:05…..1:32.4…CrossFit North Macon
Jacob…..7:20……1:36.9
Joe F……7:29……1:45.3
Meg……..7:30……2:11.5
Robin……7:42…..1:57.9
Laura……7:48…..2:09.9
Elizabeth.7:56…..2:08.6…CrossFit NorthEast Georgia
Joe B……8:08……1:58.0
Anne…….8:09……1:44.(Pull/Sit/Box-400m run)
Kat……….8:15…..1:53.1
Craig…….8:54…..1:43.0
Katie B….9:08…..2:09.8
Buddy…..9:47…..1:56.7
White……9:55…..1:55.6
Jeff J…….11:53…1:57.0
Scaled
Mara……6:18…Bl……….2:12.9
Jenna….8:28…Bl/12″…2:58.0
Stephanie.9:53.Gr/15″.2:27.8
Rod…….9:36….red…….1:45.9
Kathy M..8:28…Bl………2:00.3
Wiliam…7:27…Bl/20″..1:41.9
Katie H…9:08..Gr………2:07.5
Mary……9:12..bl-r/18.2:16.0
Bryce…..8:29..Gr/15″..2:21.8
Jessica..9:23..Gr……….1:53.7
Joanna..9:07..Gr-r/15″.2:36.8
Melody..7:31..Bl………..2:15.0
Amber..6:50…Bl……….2:13.0
Mandy..8:23…red……..2:18.1
Reb…….8:53..Gr/step..2:31.4
Jason…10:05.Bl……….1:52.1
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