Month: October 2007

10/29/07 WOD

Group 1 – 6 Rounds of30 sec Swings30 sec Rest30 sec Thruster30 sec Rest30 sec Jump Rope Group 2 – CrossFit Stamford’s Total PracticeFront SquatOverhead PressDeadlift

10/26/07 WOD

3 Rounds – Pushup 10x – Situp 10x – Squat 10x Practice Pistols – 5/5 try each different box height 6 Minutes each StationBOSU Thrusters 12x – Swings 24x Weighted Step Ups 12x – Lateral Resistance Walk Down and Back Ring Rows 12x – DB Piston Press on Fit Ball 24x Lunge and OH Press …
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10/25/07 WOD

3 RoundsKB Clean to Thruster 5/5TGU 2/2Hurdles Fwd Jumps 2x 3 RoundsKB Lunge and Press 5/5Windmill 5/5Hurdles Lat Jumps 2x 3 RoundsSnatch to OH Squat 5/51 Leg Bent Over Row 7/7Zig Zag thru Hurdles

10/22/07 WOD

4 rounds: 5 1 arm swings – 5 snatches 4 rounds: 10 plank row – 10 situps 500m row – 40 squats – 20 pushups400m row – 30 squats – 15 pushups300m row – 20 squats – 10 pushups200m row – 10 squats – 5 pushups4 Rounds:10 MB crunches10 MB reverse crunches10 russian twist10 back …
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10/21/07 WOD

Partner up and complete: 2 laps (team with fastest combined time wins) As many TGUs as possible is 2 minutes As many wall balls as possible in 2 minutes Slam ball 4 rounds/3o seconds each Row 3 rounds/1 minute each


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