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CrossFit elan WOD #48

By Jonathan Stamey (August 14, 2014)
Posted in CrossFit elan

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL:3-3-3-3-3

Cleans

MET-CON:

5 Front Squats
10 Knees to Elbows
15 Streamline Crunches
10 Front Squats
15 Knees to Elbows
25 Streamline Crunches
15 Front Squats
20 Knees to Elbows
35 Streamline Crunches
10 Front Squats
15 Knees to Elbows
25 Streamline Crunches
5 Front Squats
10 Knees to Elbows
15 Streamline Crunches

CrossFit elan WOD #47

By Jonathan Stamey (August 06, 2014)
Posted in CrossFit elan

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL:3-3-2-2-1-1

Back Squats

MET-CON: 12 Min AMRAP

8 Deadlifts (175/135)
15 Back Extensions

CrossFit elan WOD #46

By Jonathan Stamey (July 31, 2014)
Posted in CrossFit elan

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL:

Practice Double Unders

MET-CON: For Time

10 OH Squats
30 Ring Dips
10m Plank Walk
20 OH Squats
20 Ring Dips
10m Plank Walk
30 OH Squats
10 Ring Dips
10m Plank Walk

CrossFit elan WOD #45

By Jonathan Stamey (July 29, 2014)
Posted in CrossFit elan

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 5×5

Pullovers

MET-CON: 15 Min AMRAP

10 Bent Rows (85) (65)
10 Knees to Elbows
10 Reverse Hypers

CrossFit elan WOD #44

By Jonathan Stamey (July 24, 2014)
Posted in CrossFit elan

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 3-3-2-2-1-1

Front Squats

MET-CON: 4 Rounds for Time

10 Manmakers
100m Sprint, 5 A2H every 50m
20 Sit Ups w/ Plates

CrossFit elan WOD #43

By Jonathan Stamey (July 23, 2014)
Posted in CrossFit elan

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 3-3-3-3-3

Deadlift to Curl

MET-CON: 3 Rounds for Time

10 Chin Ups
10 Split Jerk
3 TGU

CrossFit elan WOD #42

By Jonathan Stamey (July 22, 2014)
Posted in CrossFit elan

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 5×5

Single Leg RDL

MET-CON: 21-19-17-15-13-11-9-7-5-3-1

Clean High Pulls
Wall Balls

CrossFit elan WOD #41

By Jonathan Stamey (July 21, 2014)
Posted in CrossFit elan

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 5×5

Single Arm Rows

MET-CON:

5 Knees to Elbows
10 Russian Twists
200m Run
10 Knees to Elbows
20 Russian Twists
400m Run
15 Knees to Elbows
30 Russian Twists
800m Run

CrossFit elan WOD #40

By Jonathan Stamey (July 17, 2014)
Posted in CrossFit elan

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 1-1-1-1-1

Sumo Deadlifts

MET-CON: 15 Min AMRAP

15 Front Squats
20 Streamline Sit Ups
25 Double Unders

CrossFit elan WOD #39

By Jonathan Stamey (July 16, 2014)
Posted in CrossFit elan

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

MET-CON: For Time

10 Pull Ups
10 Push Press
400m Run
20 Pull Ups
20 Push Press
200m Run
10 Pull Ups
10 Push Press
400m Run

CrossFit elan

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