WOD 11-28-14

by Crossfit East 10 on November 27, 2014

November 28, 2014

Focus:

Turkey Neck Stretch
3×8

Turkey Thigh Stretch
4x30s

Left over pass throughs
3×10

9-7-5
OHS/Gobble Wobble

Strength:

Snatch

2-2-2-2-2

WOD:

“Gobbledygook”

5 muscle ups/ 12 C2B
10 clean and jerks 115/75

3 rounds for time

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WOD 11-26-14

by Crossfit East 10 on November 26, 2014

November 11, 2014

Focus:

Good Mornings
3×10

Air squat 3sec hold
3×5

9-7-5
Jumping Jacks/Burpees

Strength:

Deadlift

5-5-5-5

WOD

*We might do up side down FRAN. Come and see it!

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WOD 11-25-14

November 25, 2014

November 25, 2014 Focus: Pass throughs 3×10 Handstand Shrug 4×5 Leg swings 3×10 1min aerobic test Strength/ Strict Press 10-10-10 WOD: “Backwards Fran” *Thought you missed it who

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WOD 11-24-14

November 24, 2014

November 24, 2014 Focus: Hollow Body Hold 4x30s Arch Hold 4x30s 9-7-5 Air thrusters Sit ups Strength: Front Squat 10-10-10 WOD “FRAN” 21-15-9 Thrusters 95/65 Pull ups

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