CrossFit Leander http://crossfitleander.com Forging elite fitness for Leander, Cedar Park, and Round Rock Wed, 08 Feb 2012 11:00:31 +0000 en hourly 1 http://wordpress.org/?v=3.3 Wednesday http://crossfitleander.com/2012/02/wednesday-36/ http://crossfitleander.com/2012/02/wednesday-36/#comments Wed, 08 Feb 2012 11:00:31 +0000 Chad http://crossfitleander.com/?p=2812 Wednesday 2/8/2012

12 Days Of CrossFit
1 Hang power Clean 95/65
2 Power Cleans
3 Deadlifts
4 Thruster
5 Burpees
6 Pull-ups
7 KB Swings
8 Bow Jumps 24/20
9 Double Unders
10 Push-ups
11 Wall Balls 20/14
12 Knees To Elbows

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5 Rounds
5 Squat Clean 95/65
10 Push Jerk
15 Deadlift

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Deadlift 3-3-3-3

4 Rounds
400 M Run with gear
15 Kettle Bell Swings 53/35
15 Games Pushups
15 Thrusters 30/20

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“Diablo”
6 Rounds
6 Front Squats 155/115
6 HSPU

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“Jumper”
10 Min AMRAP
200m Row
15 Box Jump
30 Double Unders

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20 Thruster 95/65
20 SDHP
20 PushPress
20 OverHead Squats
20 Front Squats

Every minutes 3 burpees

 

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WOD “Bacon Wrapped Filet?”

1000 m Row
40 WallBall
30 Renegade Rows 45/30
20 Toes To Rings

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Back squat 5-5-5

“Helen”

3 Rounds
400m Run
21 KB Swings
12 Pul-ups

 

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Weighted Pull-up 2-2-2-2-2

5 Min AMRAP
5 Power Cleans 115/75
5 Toe To Bar
3 min rest
5 Min AMRAP
5 Burpees
5 Pull-ups
3 min Rest
5 Min AMRAP
5 front Squats 115/75
15 Double Unders

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Push Press 5-5-5

80 Push Press 75/45
60 Games Push-ups
40 WallBall 20/14
20 SDHP 75/45
10 HSPU

 

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