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Month: April 2015

OBCF WoD 05.01.2015

By: Von Ralls 0

“The cure to boredom is curiosity. There is no cure for curiosity.”  -Dorothy Parker   Strength/Skill A. Unbroken Double Unders For Time or Double Under Practice 5-10-15-20-25-30-35-40-45-50 Metcon For Time – Rest equal time after each movement 30 Deadlifts 155/105 30 Power Cleans 115/80 30 Snatches 75/55 ****use one bar…
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2015 04 30

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OBCF WoD 04.30.2015

By: Von Ralls 0

“I have not failed. I've just found 10,000 ways that won't work.”   -Thomas Edison Strength/Skill A. Back Squats 7sets x 5 Reps ***increase load from last 10x3 Front Session ****rest as needed Metcon 3RFT 20 Pistol Squats Alt  (TechniqueWoD) 15 Pull Ups 10 Sit Ups 5 HSPU (TechniqueWoD)
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2015 04 29

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OBCF WoD 04.29.2015

By: Von Ralls 0

“Go confidently in the direction of your dreams. Live the life you have imagined.”  -Henry David Thoreau Strength/Skill A. 3 Sets of Max Reps Push Ups – Rest 2min Between Sets B. Clean and Jerk Complex W2H Single of: High Hang Clean+Mid Hang+Low Hang+ 2Jerks High Hang @ Pockets Mid…
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2015 04 28

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OBCF WoD – 04/28/2015

By: Von Ralls 0

“Never waste a minute thinking about people you don't like.”    -Dwight D. Eisenhower   Strength/Skill A. C2B Progression 9sets of 9 Unbroken Rest 60sec Between Sets Metcon For Time 21 Power Snatch 95/65 9 Burpee Over the Bar 15 Power Snatch 15 Burpee Over the Bar 9 Power Snatch…
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2015 04 27

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OBCF WoD 04/27/2015

By: Von Ralls 0

“Choose a job you love and you will never have to work a day of your life.”  -Confucius   Strength/Skill A) Back Squats 5x7, Across-Same load on all Sets B) Strict Press 5-4-3-2-1, Climbing ***increase load from last session ****rest as needed ***increase load each set Metcon AMRAP 20 12…
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2015 04 26

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OBCF WoD 04.23.2015

By: Von Ralls 0

“If you don't like something, change it. If you can't change it, change your attitude. Don't complain.”  -Maya Angelou   Strength/Skill A. C2B Progression 8sets of 8reps Unbroken ***rest 60sec between sets Metcon For Time: 10-9-8-7-6-5-4-3-2-1 OHS 95/65 100m Sprint between rep rounds
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2015 04 23

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OBCF WoD 04.23.2015

By: Von Ralls 0

“Don't let a bad day make you feel like you have a bad life.”  -Unknown Strength/Skill A. Front Squats 10sets x 3 Reps ***increase load from last 10x3 Front Session ****rest as needed Metcon “Ham Samich” 50 Wall Balls 20/14 25 Deadlifts @ 60% of 1RM 50 Wall Balls 20/14…
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2015 04 22

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OBCF WoD 04.22.2015

By: Von Ralls 0

“Obsessed is a word that the lazy use to describe the dedicated.”  -Unknown Strength/Skill A. 20 Rep Benchmark-Thrusters B. EMOMx8 Odd-7 Push Press 95/65 Even-7 Close Grip Push Ups Metcon 12min AMRAP 200m Run 10 KBS 53/35 10 Sit Ups
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2015 04 21

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OBCF WoD 04.21.2015

By: Von Ralls 0

Strength/Skill A. EMOM x 12 5 TTB + 20 Double Unders Metcon For Time: Box Jumps (24/20) 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10
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2015 04 20

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OBCF WoD 04.20.2015

By: Von Ralls 0

Strength/Skill A) Front Squats 7sets x 5 Reps, Across-Same load on all Sets ***increase load from last 7x5 Front Session ****rest as needed Metcon For Time: 50 Sit Ups Buy In Then 3RFT: 15 Deadlifts 135/95 10 Power Cleans 5 Hang Power Cleans Then 50 Sit Up Buy Out ***use…
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2015 04 20

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