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WOD- CrossFit-Monday-10/14/19

PERFORMANCE

For Time;
27-21-15-9
Deadlift 185/125
Box Jump
Wall ball

– rest 3 minutes

30 hang power cleans; 95/65
30 calorie bike
20 hang power cleans
20 calorie ski

Comments

Alex RuggiereWOD- CrossFit-Monday-10/14/19

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WOD- CrossFit-Friday-10/11/19

OPEN 20.1

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Alex RuggiereWOD- CrossFit-Friday-10/11/19

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WOD- CrossFit-Thursday-10/10/19

PERFORMANCE

30 min AMRAP
Bike/Row/Ski 60/45 Calories
50 Walking Lunges
40 KB swings
30 Air Squats
20 Wallballs
10 burpees

Comments

Alex RuggiereWOD- CrossFit-Thursday-10/10/19

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WOD- CrossFit-Friday-10/10/19

OPEN WORKOUT 20.1

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Alex RuggiereWOD- CrossFit-Friday-10/10/19

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WOD- CrossFit-Wednesday-10/9/19

PERFORMANCE

For Time
Run 400m
30 Power Cleans; 135/95
Run 400m

CHOOSE ONE OF THE FOLLOWING BASED ON YOUR WEAKNESSES

Aerobic Endurance; row 1k@80%, rest 2 min bike 50/40 calories @80%; rest 2 minutes row 1k
Alactic Power/Sprinting; 5 sets; one set every 2:30 run 50m 4 KB swings 4 burpees as fast as possible
Upper Pulling Strength; 4 sets; SA bent over DB row x10-12/arm, 3 sets; Powell Raise @30×1 x8-10/arm

Comments

Alex RuggiereWOD- CrossFit-Wednesday-10/9/19

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WOD – CrossFit – Tuesday – 10/8/19

PERFORMANCE

Thruster (from rack); 7, 7, 5, 5, 3, 3

4 RFT
50 dubs/100 singles
15 deadlifts; 225/155
2 rope climbs

Comments

Alex RuggiereWOD – CrossFit – Tuesday – 10/8/19

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WOD – CrossFit – Monday – 10/7/19

PERFORMANCE

For Time
27 Calorie Ski
21 Pullups
15 calorie Bike
9 Pullups

* run 400m

15 BBJO
50 wall balls
15 BBJO

Comments

Alex RuggiereWOD – CrossFit – Monday – 10/7/19

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WOD – CrossFit – FRIDAY – 10/4/19

PERFORMANCE

18 Minute AMRAP
100 Dubs/200 single Unders
60 Sumo Dealift High Pull; 75/55
400m run
20/17 Calorie Bike
10 Burpee Box Jumps; 30/24

– rest 8 minutes

10 minutes to work on either the Clean or Snatch, athlete’s choice

Comments

Alex RuggiereWOD – CrossFit – FRIDAY – 10/4/19

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WOD – CrossFit – THURSDAY – 10/3/19

PERFORMANCE

5 RFT
run 400m
3 Rope Climbs/6 Rope Planks
23 wallball shots

Comments

Alex RuggiereWOD – CrossFit – THURSDAY – 10/3/19

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WOD – CrossFit – WEDNESDAY – 10/2/19

PERFORMANCE

For Time;
21-15-9
Deadlifts; 225/155
Box Jumps

CHOOSE ONE OF THE FOLLOWING BASED ON YOUR WEAKNESSES

Aerobic Endurance; row 1k@80%, rest 2 min bike 50/40 calories @80%
Alactic Power/Sprinting; 7 sets; one set every 2:00 run 100m as hard as you can
Upper Pulling Strength; 3 sets; SA bent over DB row x10-12/arm, 3 sets; Powell Raise @30×1 x8-10/arm

Comments

Alex RuggiereWOD – CrossFit – WEDNESDAY – 10/2/19