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Category: Uncategorized


WOD 7/19/19

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18th July

Fitness and Performance

 

“HALL”
5 rounds
3-Cleans 225/155
200m Sprint
20-KB Snatch 53/35 (10R10L)
Rest 2 min between rounds

 

(Scale weight as needed to have a good time!)


WOD 7/18/19

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17th July

Fitness and Performance

“DRD”
5 Rounds for Time
12-Box Jump
7-Deadlift 225/155
55-Double Unders
11-Pull Ups
19-Russian KB Swings 70/53
96 Meter Row

(Scale as needed)


WOD 7/17/19

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16th July

Fitness and Performance

 

“DG”
10 min AMRAP
8-toes to bar
8-dumbell thrusters 35s/25s
8-dumbell walking lunge 35s/25s


WOD 7/16/19

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15th July

Fitness and Performance

 

15 min Time Cap
“Zues”
3 rounds for time
30 wallball 20/14
30 sumo deadlift high pull 75/55
30 box jump 24/20
30 push press 75/55
30 cal row
30 pushups
10-back squat BW/70%BW
(After the cap complete the remaining back Squats till you have done all 30 reps)


WOD 7/15/19

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14th July

Fitness and Performance

 

“Jenkins”
40 min AMRAP with partner
50 burpee
400m run
50 kb swing 53/35
400m run
50 pull ups
400m run
50 pushups
400m run
(Split work/reps as needed to maintain intensity but runs will be 4x200m each time with both partners completing a total of 400m run before you move on to next movement.)


WOD 7/12/19

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11th July

Fitness and Performance

 

Individual or up to 3 person team
“WHITE”
5 Rounds For Time
3-Rope Climbs
10-Toes to Bar
21-Overhead Walkong Lunges 45/35 plate
400m Run(4x100m or 2x200m)
If doing team can break up in any manner to leapfrog ex 3×1 rope climb. 2×5 toes to bar. 3×7 overhead lunges. 4x100m run.


WOD 7/11/19

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10th July

Fitness and Performance

 

“TUMILSON”
8 Rounds For Time
200m Run
11-Dumbell Burpee Deadlift 50s/35s

 

(Scale load as needed. If you are feeling really beat up feel free to just do a burpee without dumbells)


WOD 7/10/19

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9th July

Fitness and Performance

 

1. Strict Press
3×5 build to heavy 5

2. Partner WOD split equal
“CHRIS KYLE”
3 Rounds For Time
40-KB Swings 53/35
40-Box Jumps 24/20
40-Thrusters 65/45
40-Elevated Pushups 24/20
(Feet on box for Elevated Pushups)


WOD 7/9/19

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8th July

Fitness

3 Rounds For Time

20-Wallballs 30/20

20-KB Sumo Deadlift Highpulls

 

Performance

“ICON 1”
3 Rounds For Time
20-Wallballs 30/20
20-Power Cleans 135/95


WOD 7/8/19

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7th July

Lot of you have yet to pay dues. Remember to include 5 dollar late fee

Fitness and Performance

 

1. Deadlift
3×5 @70%

2. Partner split as needed as close to equal as possible
“ROY”
5 Rounds for Time
15-Deadlift 225/155
20-Box Jumps 24/20
25-Pullups



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Brute Fitness CrossFit in Gadsden, Alabama. These featured blog posts should either get you motivated to start your fitness journey or inform you about the happenings in the fitness world.