CrossFit Code 4
Gym Information
TrackMyPR member since November 3, 2014 - 8 workouts posted
Saturday, December 06, 2014Class:
All Workout Name:
Saturday WOD Description:
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row 100 Dumbbell Snatch 200 Squats 100 Burpees 1200 Meter Run or Row Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Friday, December 05, 2014Class:
All Workout Name:
Friday WOD Description:
FITNESS AND PERFORMANCE WOD
A. >>>>>>> Five sets of: Minute 1 Kettlebell Swings x 20-25 reps Minute 2 Push-Ups x 10-15 reps @ 21X1 Minute 3 Box Jumps x 15-20 reps Minute 4 Rest B. >>>>>>> With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of: Wall Balls 20-10/14-8) x 10 reps 200 Meter Run Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Thursday, December 04, 2014Class:
All Workout Name:
Thursday WOD Description:
FITNESS WOD
A. >>>>>>> Four sets of: Minute 1 Goblet Squats x 8-10 reps @ 3111 Minute 2 Ring Rows x 10-12 reps @ 2111 Minute 3 Side Planks x 30 seconds each side Minute 4 Rest B. >>>>>>> Complete as many rounds and reps as possible in 10 minutes of: Run 200 Meters 10 Burpee Box Jump Overs PERFORNANCE WOD A. >>>>>>> Four sets, on the 4 minutes of: Front Squat x 3-5 reps @ 30X1 Rest 20 seconds Pull-ups x Max reps B. >>>>>>> Complete as many rounds and reps as possible in 10 minutes of: 155/105 lb. Power Clean x 10 reps Burpees x 10 reps Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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