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  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

March 31, 2018

30/3/2018

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In teams of 2:
A.For Time:
  1. 100 Double-Unders
  2. 40 Overhead Squats @ 115/80 lbs
  3. 100 Double-Unders
  4. 20 Muscle-Ups
  5. 100 Double-Unders
  6. 40 Squat Snatches @ 115/80 lbs
  7. 100 Double-Unders
  8. 20 Bar Muscle-Ups
  9. 100 Double-Unders
  10. 40 Push Presses @ 115/80 lbs
  11. 100 Double-Unders
  12. 20 Chest-to-Bar Pull-Ups
  13. 100 Double-Unders
  14. 40 AbMat Sit-Up with Medicine Balls @ 20/14 lbs
  15. 100 Double-Unders
  16. 20 Pull-Ups
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March 30, 2018

29/3/2018

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A.Every 90 seconds, for 12 minutes (8 sets):
Power Snatch
  1. Set 1 – 8 reps @ 50%
  2. Set 2 – 7 reps @ 55%
  3. Set 3 – 6 reps @ 60%
  4. Set 4 – 5 reps @ 65%
  5. Set 5 – 4 reps @ 70%
  6. Set 6 – 3 reps @ 75%
  7. Set 7 – 2 reps @ 80%
  8. Set 8 – 1 rep @ 85%

B.
40-30-20-10 Reps for Time
  1. Alternating One-Arm Dumbbell Snatch @ 50/35 lbs
  2. Box Jump Over 24/20 inches
  3. AbMat Sit-Up

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March 29, 2018

28/3/2018

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A.Nate
As Many Rounds and Reps as possible in 20 minutes:
  1. 2 Muscle-Ups
  2. 4 Handstand Push-Ups
  3. 8 Kettlebell Swings @ 2/1.5 pood
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March 28, 2018

27/3/2018

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A.Every 90 seconds, for 12 minutes (8 sets):
Power Clean
  1. Set 1 – 8 reps @ 75/55 lbs
  2. Set 2 – 7 reps @ 85/60 lbs
  3. Set 3 – 6 reps @ 95/65 lbs
  4. Set 4 – 5 reps @ 105/70 lbs
  5. Set 5 – 4 reps @ 115/75 lbs
  6. Set 6 – 3 reps @ 135/95 lbs
  7. Set 7 – 2 reps @ 155/105 lbs
  8. Set 8 – 1 rep @ 175/115 lbs

B.
As Many Reps as possible in 12 minutes:
  1. 10 Squat Cleans @ 115/75 lbs
  2. 10 Burpees over the Barbell
  3. 8 Squat Cleans @ 135/95 lbs
  4. 10 Burpees over the Barbell
  5. 6 Squat Cleans @ 155/105 lbs
  6. 10 Burpees over the Barbell
  7. 4 Squat Cleans @ 185/115 lbs
  8. 10 Burpees over the Barbell
  9. 2 Squat Cleans @ 205/125 lbs
  10. 10 Burpees over the Barbell
  11. Max Squat Cleans @ 225/135 lbs

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March 27, 2018

26/3/2018

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A.2 Push Presses + 1 Jerk
  1. Set 1 – @ 50%
  2. Set 2 – @ 55%
  3. Set 3 – @ 60%
  4. Set 4 – @ 65%
  5. Set 5 – @ 70%
  6. Set 6 – @ 75%
  7. Set 7 – @ 80%
  8. Set 8 – @ 85%
  9. Set 9 – @ 90%
  10. Set 10 – @ 90+%

Rest as needed

B.
Every minute for 16 minutes (8 rounds):
Minute 1
3 Man Makers @ 50/35 lbs
​
Minute 2
50 Double-Unders
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March 26, 2018

25/3/2018

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A.Front Squat
  1. Set 1 – 10 reps @ 50%
  2. Set 2 – 8 reps @ 55-65%
  3. Set 3 – 6 reps @ 65-75%
  4. Set 4 – 4 reps @ 75-85%
  5. Set 5 – 2 reps @ 85-90%

Rest as needed

B.
21-15-9 Reps for Time
  1. Wall Ball Shots @ 20/14 lbs
  2. Pull-Up
  3. Toes to Bar
  4. Run 400 meters

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March 24, 2018

23/3/2018

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​A.CrossFit Games Open 11.6, 12.5 and 18.5
As Many Reps as possible in 7 minutes:
  1. 3 Barbell Thrusters @ 100/65 lbs
  2. 3 Chest-to-Bar Pull-Ups
  3. 6 Barbell Thrusters @ 100/65 lbs
  4. 6 Chest-to-Bar Pull-Ups
  5. 9 Barbell Thrusters @ 100/65 lbs
  6. 9 Chest-to-Bar Pull-Ups
  7. 12 Barbell Thrusters @ 100/65 lbs
  8. 12 Chest-to-Bar Pull-Ups
  9. 15 Barbell Thrusters @ 100/65 lbs
  10. 15 Chest-to-Bar Pull-Ups
  11. 18 Barbell Thrusters @ 100/65 lbs
  12. 18 Chest-to-Bar Pull-Ups
  13. 21 Barbell Thrusters @ 100/65 lbs
  14. 21 Chest-to-Bar Pull-Ups
  15. 24 Barbell Thrusters @ 100/65 lbs
  16. 24 Chest-to-Bar Pull-Ups
This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete may perform 3 thrusters, then 3 Chest-to-Bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.
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March 23, 2018

22/3/2018

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A.Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch + Snatch
  1. Set 1 – 5 complexes @ 50%
  2. Set 2 – 5 complexes @ 55%
  3. Set 3 – 4 complexes @ 60%
  4. Set 4 – 4 complexes @ 65%
  5. Set 5 – 3 complexes @ 70%
  6. Set 6 – 3 complexes @ 75%
  7. Set 7 – 2 complexes @ 80%
  8. Set 8 – 2 complexes @ 85%
  9. Set 9 – @ 85+%
  10. Set 10 – @ 85+%

B.
10-8-6-4-2 Reps for Time
  1. Muscle-Up
  2. Snatch @ 115/75 lbs

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March 22, 2018

21/3/2018

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In teams of 2:
A.For Time:
  1. 100 Front Squats @ 115/80 lbs
  2. 100 Shoulder to Overheads @ 115/80 lbs
  3. 100 Overhead Squats @ 115/80 lbs
  4. 100 Burpees over the Barbell
  5. 100 AbMat Sit-Up with Medicine Balls @ 20/14 lbs
Time Cap: 40 minutes
run 400 meters after every movement is finished.
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March 21, 2018

20/3/2018

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A.Every 2 minutes, for 16 minutes (8 sets):
1 3-Position Clean
Loads per set (by %): 60, 65, 70, 75, 80, 85, 85+, 85+

B.Power Elizabeth
21-15-9 Reps for Time
  1. Power Clean @ 135/95 lbs
  2. Ring Dip

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