Strict Press 6 r x 4 sets aim for 68-70% 1 rm once you are done with your 4 sets, take the barbell to the floor and do max rep floor press for one set. aim for same reps you got last week (or more) but with the increased weigh   THEN: “Grace” 30 “C&J”

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Grace 30 “Clean & Jerks” 135/95 Link to this post!

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Tamalpais CrossFit WOD October 30 2015

Thursday, 29 October 2015 by

3 Position Clean 1 High Hang 1 Hang (above knee) 1 Clean take 20 min to build to a heavy load/1RM THEN: “Grace” 30 Clean & Jerks   Link to this post!

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Tamalpais CrossFit May 7 2014

Wednesday, 07 May 2014 by

“Grace” 30 Clean and Jerks 135/95 Link to this post!

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June 2013 CrossFit WODs

Friday, 28 June 2013 by

June 29 –   June 28 – For Time Isabel Rest 10 Min Grace   June 27 – For Time – 25-20-15-10-5 Double Unders Sit Ups Burpees   June 26 – For Time – 2 RNDS 20 Pull Ups 200 M Run 20 SADB Thrusters 50/35 400 M Run 40 Mt Climbers 200 M Run

November 2012 CrossFit WODs

Friday, 30 November 2012 by

November 30 – 1 Rep Max Split Jerk – THEN 7 Min AMRAP 21 KBSDHP 53/35 12 Thrusters 75/55 November 29 – 21-15-9 Deadlifts 225/165 Box Jumps 30/24 November 28 – For Time 500 M Run 30 Press 95/65 500 M Run 30 Push Press 500 M Run 30 Push Jerk   November 27 –

October 2012 CrossFit WOD’s

Monday, 15 October 2012 by

October 31 – “Zombie Killers” – 3 RNDS 1 Headless Horseman Loop Run (250 M) 31 Wall Balls (aka Pumpkin Head Toss) 20/14 31 Box Jumps 20/14 31 KBSDHP (aka Bobbing for Moldy Apples) 53/35 31 Push Ups 31 Sit Ups   October 30 – 20 Min AMRAP 10 Full Cleans 185/135 20 OHS 135/95

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Amazing Grace – Amity CrossFit- click here to register! When: October 8, 2011 / Where: Get the Map and Directions for this event. WOD CrossFit “Grace” WOD, 30 Clean and Jerks for time. DETAILS There will be a $35 registration fee to participate in your local Amazing “Grace” event. Participants will receive a shirt, while

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