Monthly Archives: November 2014

141128 – Squats, Pull Ups, Box Jumps, Deadlift, Sit Ups

Hey Fitness Friends, recap of Friday’s Team WOD Workout of the Day: 30 min Running clock Cash In: 150 Double Unders AMRAP with remaining time of 80 Squats, while Partner does Squat Hold with Kettlebell upfront 32/16 kg 20 Strict … Continue reading

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141126 – Clean and Jerk, Double Unders, Pull Ups, Double Unders

Hey Fitness Friends, recap Strength: 1)Push Ups Week 3, Day 2 Workout of the Day: Cash In: 5 Wall Walks 30 Clean and Jerk 61/43 kg 50 Double Unders 30 Pull Ups 50 Double Unders Cash Out: 100m Row Our … Continue reading

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141125 – Bench Press, Kettlebell Swings

Hey Fitness Friends, not for time workouts are important too! Strength: 10 min EMOM of Odd: 10 Burpees Even: 15 Box Jumps 24/20″ Workout of the Day: 5 RNFT 15 Bench Press 61/43 kg 15 Kettlebell Swings 32/24 kg 1 … Continue reading

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141124 – Thrusters, Burpees

Hey Fitness Friends, this already read like the nightmare from the Open 14. Strength: 4 sets of Alternating Intervals 8 Front Squats at 60% of 1RM 90 sec Rest ME HSPU 90 sec Rest Workout of the Day: 9-15-21 for … Continue reading

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141119 – Box Jumps, Push Press

Hey Fitness Friends, a great day from CrossFit 302! Strength: 1) 5×3 Push Jerk Workout of the Day: 2 RFT 30 Box Jumps 24/20″ 30 Push Press 52/40 kg Our Results: 1) K hit 52 kg. I hit 76 kg … Continue reading

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141118 – Barbara

Hey Fitness Friends, Barb is a tough one. I broke down in Round 4, otherwise I would have been under the timecap. Workout of the Day: “Barbara” 5 RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats … Continue reading

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141114 – Burpees, Deadlifts, Powercleans, Frontsquats, Overhead Squats, Snatch

Hey Fitness Friends, Killer workout! Workout of the Day: For time: *Teams of 2* Cash in: 100 Double Unders 20 Burpees over the Bar 80 Deadlifts 20 Burpees over the Bar 60 Powercleans 20 Burpees over the Bar 40 Frontsquats … Continue reading

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141112 – Bench Press

Hey Fitness Friends, no WOD today. We were worn out from the day before. So just some Bench Press and Skill work on Butterfly Pull Ups. Strength: 1) Bench Press: 1×3@70%, 1×3@80%, 1xME@ 90% Our Results: 1) K did 42.5 … Continue reading

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141111 – Hammer

Hey Fitness Friends, yesterday was break day since we went to see Michael BublĂ© in concert. It was awesome! Today’s workout was rough and we capped it at 25 minutes. I also decided to start over Week 3 of the … Continue reading

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141108 – Strength

Hey Fitness Friends, just knocked out some strength. Strength: 1) Bench Press 2) Strict Press Our Results: 1) K hit a 1RM at 65 kg. I did 1×5 @ 52,5 kg, 1×5 @ 61 kg and 1×9 @ 69 kg. … Continue reading

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