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August 2015

CrossFit SEQ WOD 18th August 2015


Snatch - working up to 80% of 1 RM

then EMOM for 6 min

2 Power Snatch 1 Overhead Squat

Using 60% of above weight complete 12 - 8 - 4 Reps of Power Snatch and HR Push-ups


Clean - working up to 80% of 1 RM

then EMOM for 6 min

2 Power Cleans
2 Front Squats

Using 60% of above weight complete 15 - 10 - 5 Reps of Thrusters and V-ups

I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel. —Maya Angelou

CrossFit SEQ WOD 17th August 2015


Back Squat


Team Wod

Run 400m (together)
300 D/U - While 1 team member is skipping the other team member must be hanging with chin over bar
100 Dumbbell Push-press
100 Burpees
100 Sit-ups

25 min Time Cap ....

2015-08-18 12.35.57
"If you are not willing to risk the usual you will have to settle for the ordinary."
--Jim Rohn

CrossFit SEQ WOD 14th August 2015

Overhead Squats



Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.



Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

CrossFit SEQ WOD 12th August 2015

Front Squats (Tempo 20-0)

8 each Leg (Tempo 10-0)

50,40,30,20,10 Reps
Double Unders

30,25,20,15,10 Reps
K/B Swings

15,12,9,6,3 Reps
K/B Snatch

There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.” – Josiah Gilbert Holland


CrossFit SEQ WOD 10th August 2015


Clean and Split Jerk

3,3,3,3,3 (3 min per set)

1st rep -  pause 1inch of floor
2nd rep - pause at knee
3rd rep - pause at thigh


5 Cleans
10 H.R Push ups
15 Sit-ups

A.M.R.A.P in 15 min....


25 Roll-outs
1 min plank

2 sets

Life is what happens to you while you’re busy making other plans. –John Lennon

CrossFit SEQ WOD 8th August 2015


24 Minute AMRAP

7 Bar Muscle Ups
3 Snatches 80kg/55kg
91 Double Unders

Justin Cullen, 24, of CrossFit CrossAxed died recently in an accident while on a surfing trip in the Maldives . . . As an exemplar of everything which CrossFit is about, the workout "Cullen" is being programmed in his honour.