G-WOD

In need of a quickie? Here's a quick one...5x5x5x3

5 Reps of 5 Exercises, Times 5 rounds; Repeat 3 times with 90sec break, AFAP.

Push Ups-5
Sit Out-5L/5R
Burpees-5
Jumping Lunges-5L/5R
*Squat Jump-5

x5 Rounds =1 Set; Repeat 3 Times:
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*If you have access to a KB or DB, Replace Squat Jump with: KB/DB Snatch 5L/5R

Outdoor Training

Some day's I like to take my training outdoors....Climbing Trees, Presses and Squats with Stones and Logs. 

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Jesus Gaitan

Owner-CrossFit Seguin

 

Certified in:

 

CrossFit, Kettlebells(RKC/SFG), and

Underground Strength Coach

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Open Gym WODs/SWODs-2

Pull Ups(or Ring Rows)-25
Burpee-30
400M Run(2 laps)

x3 Rounds:
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Suicide Sprint-3 Stops
Hang Clean and Press-Max Reps(95#M/65#W)

x4 Rounds:
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Double Unders-100
Burpee-40
Double Unders-75
Burpee-30
Double Unders-50
Burpee-20

x2 Rounds For Time:
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SWOD:

Stone to Shoulder (or Stone Loading)

1min Max Reps, 1min Rest for 20min( 10min of work)
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20min to work up to a 1RM(Rep Max) on the following Barbell Complex:

Squat Clean-1
Front Squat-2
Split Jerk-1

then;

10min AMRAP of the following:

Wall Ball-9
Burpee-7
Push Up-5
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Tire Flip

5min AMRAP
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Tire Flip
Burpee
Pull Up

1,2,3,4,5,6,7,8,9,10,11,12,13,1,4,15 Reps Of Each:
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Bear Complex(95#M/65#W)
Burpee

1,2,3,4,5,6,7,8,9,10 Reps of each:
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Bear Complex(Heavy)(135#-185#M/95#-125#W)
Burpee to Pull Up

5,4,3,2,1,2,3,4,5 Reps of Each:
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Dead Lift-7 @ 75%

x3 Rounds Then;

Dead Lift-5 @80%

x3 Rounds Then;

Dead Lift-3 @85%

x5 Rounds:
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Back Squat-10 @60%

x1 Then;

Back Squat-8 @65%

x1 Then;

Back Squat-8 @70%

x2 Then;

Back Squat-8 @75%

x3 Rounds:
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400M Run(2 Lap)
Ring Dips-15
Box Jump-20

x4 Rounds:
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800M Run(4 Laps)
Wall Ball-50

x3 Rounds:
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800M Run(4 Laps)
Pistols-30(Total)
Push Press-20(115#M/75#W)
600M Run(3 Laps)
Pistols-20(T)
Push Press-15
400M Run(2 Laps)
Pistols-10(T)
Push Press-10
200M Run(1 Lap)
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Open Gym WODs-1

"Fran"

Thrusters(95#M/65#W)
Pull Ups

21, 15, and 9 Reps of each For Time:
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"Diane "

Dead Lift(225#M/155#W)
HSPU

21, 15, and 9 Reps of each for time:
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"Elizabeth"

Clean(135#M/95#W)
Ring Dips

21, 15, and 9 reps of each For Time:
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"Grace"

Clean and Jerk-30reps(135#M/95#W)

For Time:
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"Helen"

400M(2 Laps)
Swings(A)-21(53#M/35#W)
Pull Ups-12

x3 Rounds For Time:
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"Nasty Girls"

Body Weight Squats-50
Muscle Ups-7
Hang Power Clean-10(135#M/95#W)

x3 Rounds For Time:
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"Nancy"

400M Run(2 Laps)
OHS(Over Head Squat)-15(95#M/65#W)

x5 Rounds For Time:
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