WODs
 | Wed, May 5 2021 |  |
| Walk-Hike (for distance) | BB WOD Strength Game Changer Day 3 | CrossFit Savior Partner WOD (20190511) | PP Abs Day 4 |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 2.4 miles Rx | Neighborhood walk to Rosemont (Recovery Walk) | | Sarah | 2.4 miles Rx | Neighborhood walk to Rosemont (Recovery Walk) |
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BB WOD Strength Game Changer Day 3
(Weight)
1 MUSCLE SNATCH + 2 SNATCH BALANCES
Week 1: Work at 55% of 1RM Sn, 4x 1+2
Week 2: Add 10#/5#, complete 4x 1+2
Week 3: Add 10#/5#, complete 4x 1+2
Week 4: Work at 55% of 1RM Sn, 4x 1+2
Box Squats
Week 1: Work at 70% of 1RM, 4x5
Week 2: Add 10#/5#, complete, 4x3
Week 3: Add 10#/5#, complete, 4x3
Week 4: Add 10#/5#, complete, 4x3
| Duane | (125x4+1+2) 45-55-65-75-85-95-105-115x1+2 Rx | 125-155-185-215-235-245x3 (255x4x3) | | Sarah | (75x4+1+2) 35-55-60, 65, 70x2 Rx | 65-85-105-125-145x3 (165x4x3) |
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CrossFit Savior Partner WOD (20190511)
(Rounds)
PARTNER WORKOUT
TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND
30 Double Unders
10 Deadlifts (155/105)|(135/95)
5 Hang Power Cleans
P2 — PERFORM
KB Hold (Athlete Choice)
*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.
| Duane | 7 Rx | 155 (finished @ 17:50) | | Sarah | 7 Rx | 105 (finished @18:30) (started last round DUs as Sarah was doing deadlifts) |
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PP Abs Day 4
(Check In)
Lesson 4A: The Workout
2 Rounds
Level 1
:40 on / :20 off on each exercise
- Flutter Kicks
- Planche Press
- Tap Crunches
- Floor Thrusters with Knee Push-Up
- Hollow to Arch Roll
Level 2
1:00 on each exercise
- Flutter Kicks
- Wall Walks
- Tap Crunches
- Floor Thrusters with Push-Up
- Rolling V-Up
Planned: Mon,Feb28,2022 Tue,Jul20,2021 Wed,May5,2021 Tue,Apr27,2021 Wed,Mar31,2021 Fri,Mar26,2021 Thu,Jun20,2019 Tue,Apr9,2019 Mon,Apr1,2019 Wed,Mar13,2019 Thu,Feb28,2019 Thu,Feb7,2019
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