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Uncategorized'S ARCHIVE

  • Wod day 397

    By CrossFit Waverly | In Uncategorized | on February 9, 2015

    Warm Up  – 500 m row – Front rack stretch Strength/technique  – Hang clean Drills – Hang power clean  3RM WOD AMRAP 12 – 10 Pull ups – 20 Kb snatch (ea. arm) -30 wall balls

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  • WOD 374

    By CrossFit Waverly | In Uncategorized | on January 12, 2015

    Warm Up  – 1000 m row – Hip openers Strength/technique  – squat clean Drills – Build up  to a heavy clean single WOD AMRAP 12 – 5 squat cleans – ME T2B *** Count your total T2b reps

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  • WOD 354

    By CrossFit Waverly | In Uncategorized | on December 15, 2014

    Warm Up  – Hip openers – shoulder mobility   Strength/technique  – Back squat @ 70% 5 x 5 – Emom 10 3 Power cleans @ 70%   WOD AMRAP 10 250 m row 12 burpee box jumps

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  • Wod day 349

    By CrossFit Waverly | In Uncategorized | on December 9, 2014

    Warm Up  – Hip openers – shoulder mobility   WOD  For time 1000 m row 50 box jumps 40 wall balls 30 c2b pull ups   1000 m row 40 box jumps 30 wall balls 20 c2b pull ups   1000 m row 30 box jumps 20 wall balls 10 c2b pull ups    

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  • Wod 338

    By CrossFit Waverly | In Uncategorized | on November 26, 2014

    Warm Up  – Double under practice – shoulder mobility WOD ” Waverly gone Bad” 5 rounds of 1 min ME of – Wall balls  20/10 – SDHP 32/24 – Burpee box jumps 24/20 –  Push Press – Row ***The clock doesn’t stop, 1 min break is allowed at the end of the row

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  • WOD 334

    By CrossFit Waverly | In Uncategorized | on November 21, 2014

    Warm Up  – Double under practice – shoulder mobility Strength/technique  – practice handstands 4x ME Ring dips WOD AMRAP 20 – 500 m row -9 Deadlifts – 13 chest to bar pull ups

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  • WOD day 330

    By CrossFit Waverly | In Uncategorized | on November 17, 2014

    Warm Up  – 500 m row – shoulder mobility – hip openers Strength 2 cleans + 1 Front squat + 1 jerk * Find max for complex WOD AMRAP 15 2-4-6-8-10….. – Power Cleans – Wall balls

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  • WOD day 324

    By CrossFit Waverly | In Uncategorized | on November 10, 2014

    Warm Up  – 500 m row – shoulder mobility – hip openers Strength – 1 Power clean + 1 front squat + 1 jerk *build up to 80% and do 3 sets WOD AMRAP 12 5 squat cleans 7 box jumps 9 push ups

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  • Wod day 320

    By CrossFit Waverly | In Uncategorized | on November 5, 2014

    Warm up  5 min Double under practice – hip openers and shoulder dislocates   Wod  the big 3.o Amrap 30 mins 30 double under split in between each exercise of – 30 box jumps – 30 pull ups – 30 kb swings – 30 t2b – 30 lunges – 30 med ball cleans – 30 […]

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  • WOD 313

    By CrossFit Waverly | In Uncategorized | on October 28, 2014

    Warm Up  – 500 m row – shoulder mobility – hip openers Strength Back squat 5 rm drop 90% do 5 drop 80% do 5 WOD 5 rounds of 10 weighted step ups (each leg) 10 chest to bar pull ups 10 burpees

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