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2015 November'S ARCHIVE

  • Monday 11/30/15

    By KB Vines | In WODS | on November 30, 2015

    For time: 50 calorie row 50 deadlifts 135/95 rx 115/75 scaled 75/45 beginner 40 calorie row 40 hang power cleans 135/95 rx 115/75 scaled 75/45 beginner 30 calorie row 30 front squats 135/95 rx 115/75 scaled 75/45 beginner 20 calorie row 20 push presses 135/95 rx 115/75 scaled 75/45 beginner 10 calorie row Competitors: A) […]

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  • Wednesday 11/25/15

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

    For time 800m run 80 double unders 600m run 60 toes to bar 400m run 40 pull-ups 200m run 20 kb sit to stands 55/35 100m run 10 muscle ups or 2 for 1 muscle up transitions Competitors: A) same B) HBBS: 3×10@70%

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  • Tuesday 11/24/15

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

    A) 15 minutes to find a 5 rep max bench press B) 4 rounds: 21 box jumps 24/20 18 wall balls 20/14 15 kbs 70/55 55/35 35/15 12 burpees

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  • Monday 11/23/15

    By KB Vines | In WODS | on November 23, 2015

    A) snatch: 3×2@80% 3×1@90% B) 21-15-9 Power cleans 135/95 rx 115/75 scaled 95/65 beginner Hand stand push-ups Competitors: A and b C) 10 minutes hand stand walk practice

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  • 11/20/15

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

    Partner wod: 2 per team A) 1 mile sandbag run, one sand bag per team. Male/black sand bag. Female/green sand bag. Must start and finish the mile together, rotate sandbag as needed. B) for time: 10x100ft barbell yoke carry with 3 squats every 25 ft. 185/125 rx 135/95 scaled 95/65 beginner. Must be split evenly. […]

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  • Thursday 11/19/15

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

    A) 15 minutes to find a 1 rep max power clean+ push jerk. B) conditioning: 2 rounds of: 2:00 max effort burpees Rest 2 minutes 2:00 max effort hang power cleans 135/95 rx 115/75 scaled 75/25 beginner Rest 2 minutes 2:00 max effort pull-ups or ring rows Competitors: A) 15 minutes to establish a 1 […]

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  • Wednesday 11/18/15

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

    Sorry for the late post, trying to automatically post these wods but I’m having some issues. For time: 10.9.8.7.6.5.4.3.2.1 Sumo deadlift high pulls with kettle bell 70/55 Rx 55/45 scaled 35/15 beginner Goblet squats 70/55 Rx 55/45 scaled 35/15 beginner 50ft shuttle sprints Perform 10 sumo deadlift night pulls, 10 goblet squats, 10 shuttle sprints […]

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  • Monday 11/17/15

    By KB Vines | In WODS | on November 17, 2015

    Great job on filthy fifty today! That was a nasty workout. 11/17/15 Emom(every minute on the minute) for 14 minutes: Even: 15/12(male/female) calorie row Odd: 3 hang power snatches @60-70% of your 1rm snatch Competitors: A) same B) 5 sets without dropping off the rings of: 5 dips+10 second l-sit hold+5 dips with a 3 […]

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  • Friday 11/13/15

    By KB Vines | In WODS | on November 13, 2015

    A) for time: 2,000m row 100 med ball sit-ups 20/14 rx 18/12 scaled 12/8 beginner Rest 5 minutes B) for time: 1 mile run 100 med ball cleans 20/14 rx 18/12 scaled 12/8 beginner

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  • Thursday 11/12/15

    By KB Vines | In WODS | on November 12, 2015

    7 rounds for each for time 7 bench press@60% of your 1rm 7 kettle bell swings 70/55 rx 55/35 scaled 35/15 beginner 7 handstand push-ups 21 double under or 63 singles Rest 1:00 between each round

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