Crossfit Juneau
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friday 7/29/2016

7/29/2016

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STRENGTH
   Back Squats 1x12, 1x10, 3x5, 2x2

WOD 
   10 Burpees
   15 Ring Dips
   20 T2B
   25 H/R Push Ups
4 Rounds (25 Minute Cap)

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thursday 7/28/16

7/28/2016

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STRENGTH
   Deadlifts 1x10, 1x7, 2x5, 2x3

WOD
   Partner 1 : Row 500 Meters
   Partner B: Max Reps of Squat Cleans or Power Cleans (155/105)
3 Rounds
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wednesday 7/27/16

7/27/2016

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STRENGTH
   OH Squats 2x10, 3x5, 2x2

WOD
   10 Push Press (95/65)
   10 Snatch Grip Push Press (95/65)
   50 D/U's (125 S/U's)
   10 H/R Push Ups
   10 Strict Pull Ups
 4 Rounds
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tuesday 7/26/16

7/26/2016

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​STRENGTH
   Bent over Rows 1x12, 1x10, 4x5

   Good Mornings 4x5

WOD 
   5 Lap Inside Run
   20 Box Jump overs (24"/20")
   10 Burpess
15 Minute AMRAP
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monday 7/25/16

7/25/2016

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STRENGTH
   Bench 3x10, 3x5, 2x2

Partner WOD
   100 Hang Power Cleans
   100 Push Press
   100 Front Squats

Rx  (95/65)
Rx+  (115/85)


* 10 Burpees each partner every time the bar touches the ground (or a box, bench, rack or other apparatus - Something that is not human holding up the bar requires the "Burpee incentive") Burpees Due within 10 seconds of the bar "dropping"..... If you aren't back on the bar within 10 more seconds then you will get another awesome burpee incentive... Any other "unwritten  rules you want to make up may be vetoed by me at my discretion :)

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Friday 7/22/16

7/22/2016

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MANDATORY WARM UP.....

15 MINUTES OF DODGE BALL!!!!!

WOD
   In Teams of 3......
One Person Rows 500 Meters while the other two cycle through the following Core Work:

:20 Superman
:20 Banana
:20 Plank
:20 Side Plank
:20 Other Side Plank
:20 Bicycles
 
Each Person will Row 4X

   
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thursday 7/21/16

7/21/2016

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STRENGTH
   Squat Snatch or Power Snatch 3x5, 3x3, 2x1

WOD
   C2B Pull Ups
   KB Swings (53/35)
   SDLHP (95/65)
21-15-9

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wednesday 7/20/16

7/20/2016

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STRENGTH
   Back Squats 1x12, 1x10, 2x7, 2x5, 2x2

WOD
   Squat Cleans (95/65)
   Burpees
   Box Jumps (24"/20")
1, 2, 3, 4, 5, 6....
14 Minute AMRAP

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tuesday 7/19/16

7/19/2016

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STRENGTH
   Push Press 3x5, 3x3, 2x1

WOD 
   10 KB Snatches (ea hand.... 35/26)
   10 Deadlifts (275/185)

   400 Meter Run
4 Rounds

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Monday 7/18/16

7/18/2016

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STRENGTH
   Power Cleans 3x5, 3x3, 2x1

WOD
   5 Strict H/S P/U's (Use a deficit for Rx +)
   10 Pistols (5 Each Leg)
   10 Strict Pull Ups
11 Minute AMRAP

   
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US