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Auxilio Moren 12/05/2015 CrossFit Octoduria None SKILL:
for time
500m Row

Search your PR !

WOD:
5 rounds for time
15 Deadlift 60/40
10 Wall Ball
5 Strict T2B

Cap time 15''		 10m 40s
Performed as RX
Auxilio Moren 12/04/2015 CrossFit Octoduria None SKILL:
10" DU Practice

WOD:
AMRAP20
8 Strict Pull-ups
8 Box Jump
12 KB swing @24/16kg		 20m 00s
Performed as RX
Auxilio Moren 12/03/2015 CrossFit Octoduria None SKILL
EMOM10
1 Front Squat @ 85%

WOD
5 rounds :
5 Power Clean (90/60kg)
10 Burpees Pull-up

Cap time : 15min		 11m 31s
Workout Scaled
Auxilio Moren 12/01/2015 CrossFit Octoduria None SKILL
- Kipping HSPU
- 5 sets of :
5 Kipping HSPU
+ 3 Strict HSPU

WOD
Min 1 : 1 Thrusters (40/30kg) + 1 KB swing (24/16kg)
Min 2 : 2 Thrusters + 2 KB swing
Min 3 : 3 Thrusters + 3 KB Swing
...

Continuing this for as long as you are able
 10m 00s
Performed as RX
Auxilio Moren 11/28/2015 CrossFit Octoduria None SKILL
Midline :
3x 45sec Weighted plank
3x15 banded delt hell
Cumulate 1min L-sit

WOD
3 rounds :
21 Pull-up
15 HSPU
9 Thrusters (60/40kg)

Cap time : 16 min		 12m 00s
Workout Scaled
Auxilio Moren 11/27/2015 CrossFit Octoduria None SKILL
Press

WOD
"Open 12.3"
AMRAP18
15 Box jump
12 Push-press (50/35kg)
9 T2B		 18m 00s
Workout Scaled
Auxilio Moren 11/26/2015 CrossFit Octoduria None SKILL
EMOM15
2 Squat Clean by feel

WOD
EMOM10
6 Snatch (40/30kg)
Max Air Squat		 10m 00s
Performed as RX
Auxilio Moren 11/24/2015 CrossFit Octoduria None SKILL
Back Squat

WOD
21/15/9
Deadlift (100/80kg)
Burpees over bar
T2B

Cap time : 10 min		 12m 00s
Performed as RX
Auxilio Moren 11/23/2015 CrossFit Octoduria None SKILL
EMOM15
2 Snatch by feel

WOD
5 rounds :
7 Strict press (40/20kg)
20 Front Squat (40/20kg)

Cap time : 16 min		 9m 29s
Performed as RX
Auxilio Moren 11/21/2015 CrossFit Octoduria None SKILL
Press

WOD
27/17/7
Thrusters (60/35kg)
Push-up

Cap time : 12 min		 10m 48s
Workout Scaled
Auxilio Moren 11/20/2015 CrossFit Octoduria None SKILL
- 1RM Clean
- EMOM10
1 Power Clean
1 Squat Clean

WOD
AMRAP10
15 OH Squat (40/25kg)
15 Box jump
15 Sit-up
 10m 00s
Workout Scaled
Auxilio Moren 11/16/2015 CrossFit Octoduria None SKILL
HS Walk practice

WOD
3 rounds :
10 Clusters (70/45kg)
10 Pull-ups

Cap time : 10min

Goal is work with heavy load		 10m 00s
Workout Scaled
Auxilio Moren 11/12/2015 CrossFit Octoduria None SKILL
Press

WOD
AMRAP20
50 Wall Ball (9/6kg)
50 Box jump
50 Pull-up
50 Burpees
50 T2B		 20m 00s
Performed as RX
Auxilio Moren 11/10/2015 CrossFit Octoduria None SKILL
5 rounds of complex :
5 strict HSPU
5 kipping HSPU

WOD
7 rounds :
7 Power Clean (40/30kg)
7 Thrusters
7 Burpees over bar

Cap time : 15min		 15m 00s
Performed as RX
Auxilio Moren 11/09/2015 CrossFit Octoduria None SKILL
Back Squat

WOD
5 rounds :
21 UB Front Squat (45/30kg)
7 T2B

5 Burpees penality

Cap time : 15min		 13m 00s
Performed as RX
Auxilio Moren 11/03/2015 CrossFit Octoduria None SKILL
Back squat

WOD
"Diane"
21-15-9
Deadlift (100/70kg)
HSPU		 6m 20s
Workout Scaled
Auxilio Moren 11/02/2015 CrossFit Octoduria None SKILL
10min to find
3RM Squat Clean

EMOM10
1 Squat Clean @ 90% 3RM

WOD
"Bear complex"
7 rounds :
1 Power clean
1 Front squat
1 Push-press
1 Back squat
1 Push-press		 10m 00s
Performed as RX
Auxilio Moren 11/01/2015 CrossFit Octoduria WOD by Jo ** Randy **
75 power snatch @35kg
3 min rest

** Karen **
150 Wallball
3 min rest

** Jackie **
1000m Row
50 thrusters @20kg
30 pull-up		 42m 11s
Performed as RX
Auxilio Moren 10/29/2015 CrossFit Octoduria None SKILL
5 x 1 Squat Snatch @ 80%

WOD
5 rounds :
15 Thrusters (45/30kg)
60 DU

Cap time : 15'		 15m 00s
Workout Scaled
Auxilio Moren 10/27/2015 CrossFit Octoduria None Skill:
Back squat C1

Wod:
21/15/9/9/15/21
Air squat
Sit-up
Snatch 40/25kg

Cap Time 15"		 15m 00s
Workout Scaled
Auxilio Moren 10/26/2015 CrossFit Octoduria None SKILL :
5x1 Squat Clean @ 80%

WOD :
5 Rounds :
15 Pull-up
15 HSPU

Cap time : 10'		 10m 00s
Performed as RX
Auxilio Moren 10/08/2015 CrossFit Octoduria None SKILL:
1: snatch practice 5"
2: 1RM snatch 10"

WOD:
For time
3rnd
15 wall-ball (9/6kg)
5 deadlift (140/85kg) ~85%1RM

Cap Time: 12"		 5m 33s
Workout Scaled
Auxilio Moren 10/06/2015 CrossFit Octoduria None SKILL :
2 rounds
15 Good Morning
20 Weighted Sit-up
Max time Front plank
Max time Superman

WOD :
5 rounds
15 Burpees Box jump
15 T2B		 18m 30s
Performed as RX
Auxilio Moren 10/05/2015 CrossFit Octoduria None SKILL :
EMOM10
1/2/3 MU
Scaled 1 : Black/red band
Scaled 2 : 3 strict C2B + 3 strict ring dips

WOD :
3 rounds
400m Run
50 Air Squat
50 Jumping Lunges		 14m 35s
Performed as RX
Auxilio Moren 10/04/2015 CrossFit Octoduria None SKILL:
3 rounds
Max strict T2B
Rest 2min
(+10 reps add weight)

WOD :
EMOM20
200/150m Row
30 DU		 20m 00s
Performed as RX
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