CrossFit Full Circle

WOD

Thruster Work (4×60%)

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Run 400m

Pull up 12 reps

AMRAP 20 minutes

record thruster reps and rounds to comments

compare to 8-10-2010

WOD

Presses and Handstand Skills

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Deadlift (4 sets at 60%)

record gymnastics work and DL reps to comments

Land on your toes

Geared towards jump training, makes me think about running and judo…

WOD
Deadlift (3 sets at 70%)

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Run 5k

Record deadlift reps and 5k time to comments

compare to   6-5-2010

WOD

Thruster Work (3 sets at 70%max)

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Pull Up (1/3 max)

EMOTM 20 minutes

record thruster weight and reps and pull ups to comments

WOD

Test Max Reps Deadlift

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Push Up 10 reps

Overhead Lunge 20m

5 rounds for time

record reps deadlift and time to comments

WOD

“Elizabeth”

Clean (135lbs/95lbs)

Dip

21, 15 and 9 reps for time

record time to comments

compare to 3-9-2010

WOD

Power Snatch 3 3 3

Power Clean 2 2 2

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Test Max Thrusters (One contiguous set for max reps)

record snatch and clean weights, and thruster weight and reps to comments

WOD

“Jackie”

Row 1000m

Thrusters (45/33lbs) 50 reps

Pull Up 30 reps

for time

record time to comments

compare to 5-15-2010

WOD

Push Press 1 1 1 1

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Sled Drag 50m

Rest 150 seconds

Repeat, 4 rounds for time

record push press and sled loads to comments

compare push press to one year ago: 5-29-2009

WOD

Deadlift 1 1 1 1

—

Jerk (135lbs/95lbs) 4 reps

Swing (24kgs/16kgs) 12 reps

AMRAP 15 minutes

record deadlift loads and rounds completed to comments

WOD

Dip 30 reps

Run 1600m

Swing 50 reps

for time

record time to comments

WOD

Bench Press 1 1 1 1

—

Run 400m

Pull Up 12 reps

AMRAP 20 minutes

record Bench Press weights and rounds to comments

compare to 3-25-2010

WOD

Front Squat 1 1 1 1

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Muscle Up

(and skills)

WOD

Crossfit Football Total

Power Clean 1 1 1

Squat 1 1 1

Bench Press 1 1 1

Deadlift 1 1 1

Record best lifts and total to comments