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2015 August'S ARCHIVE

  • Monday 8/31/15

    By KB Vines | In WODS | on August 31, 2015

    08/26/2015 Wear blue tomorrow in honor of LSP trooper Steven Vincent and to show your support for law enforcement. Courtesy of Crossfit Lake Charles Teams of 3 A) 10 HSPU Relay 20 Clean and Jerk Relay (95/65) 30 Split Jumps Relay 40 Double Unders Relay ***Each athlete does all 10 HSPU before moving on to […]

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  • Friday 8/28/15

    By KB Vines | In WODS | on August 28, 2015

    Friday 8/28/15 A) accumulate 50 ab roll outs or evil wheel exercises 😉 B) 5 rounds each for time: 500m row 20 dual kb deadlifts 55/35 rx 45/25 scaled 35/15 beginner 10 strict toes to bar

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  • Thursday 8/27/15

    By KB Vines | In WODS | on August 27, 2015

    8/27/15 Team series event #9 Teams of 2 Complete as many reps as possible in 10 minutes of: Each athlete performs as a relay: 3 burpee box jumps, 20 inches 3 squat cleans, 155/105 115/75 scaled 95/65 beginner Then, each athlete performs as a relay: 6 burpee box jumps, 20 inches 6 squat cleans, 155/105 […]

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  • Wednesday 8/26/15

    By KB Vines | In WODS | on August 26, 2015

    8/26/15 Congrats to all who came in today and completed 5,750 meters of work! Pick between “Cindy” 20 minute amrap 5 pull-ups 10 push-ups 15 air squats Or “Amanda” 9-7-5 Full snatches 135/95 rx Muscle ups

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  • Tuesday 8/25/15

    By KB Vines | In WODS | on August 25, 2015

    For time: 1200m row 200m run 800m row 400m run 500m row 800m run 250m row 1 mile run

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  • Monday 8/24/15

    By KB Vines | In WODS | on August 24, 2015

    A) snatch 5×1 @90% of your 1rm, no misses B) 1x max unbroken set of wall balls 20/14 rx 18/12 scaled 16/10 beginner Rest 3 minutes 8 minute amrap: 100m sprint 10 push jerks 155/105 rx 135/95 scaled 95/65 beginner 10 alternating kb snatches 53/35 rx 45/25 scaled 35/15 beginner

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  • Friday 8/21/15

    By KB Vines | In WODS | on August 21, 2015

    A) “Jackie” 1,000m row 50 thrusters 45/35 rx 35/25 scaled 25/15 beginner 30 pull-ups B) 30 muscle ups for time (bar or ring) Or 30 muscle up transitions for form

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  • Thursday 8/20/15

    By KB Vines | In WODS | on August 20, 2015

    As promised here is a taste of last years team series. This particular workout is done relay style. athlete #1 will complete one round, once that athlete is finished then athlete #2 will start. Continuing this pattern for 12 minutes. A)Team Series Event 1 For max reps: complete as many reps as possible in 12 […]

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  • Wednesday 8/19/15

    By KB Vines | In WODS | on August 19, 2015

    A) Emom for 12 minutes 0-2 minutes 3 clean and jerks @50% of your 1 rm clean and jerk 3-6 minutes 2 clean and jerks @60% of your 1rm clean and jerk 6-12 1 clean and jerk @75% of your 1rm clean and jerk B) “heavy Diane” 15-12-9 Deadlifts 275/185 rx 225/155 scaled 155/105 beginner […]

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  • Tuesday 8/18/15

    By KB Vines | In WODS | on August 18, 2015

    8/18/15 A) 2 rounds: 45 second l sit hold 30 second rest 45 second hand stand walk or wall walk 30 second rest 45 second bottom of dip hold 30 second rest The holds and walks are accumulated time. For example: if you perform a 20 second l-sit hold then take a break, you still […]

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