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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 WOD #38

By Jonathan Stamey (July 08, 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 DB Pullovers
3-3-3-3-3 Negative Pull Ups

MET-CON:

15 Snatch Pulls
12 Snatch High Pulls
9 Overhead Squats
12 Snatch Pulls
9 Snatch High Pulls
6 OH Squats
9 Snatch Pulls
6 Snatch High Pulls
3 OH Squats

CrossFit elan WOD #37

By Jonathan Stamey (July 07, 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: 5 Rounds

3 TGU
6 Knees to Elbows
9 KB Swings

CrossFit elan WOD #36

By Jonathan Stamey (July 05, 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

Push Press

MET-CON: 21-15-9

Thrusters
Ring Rows

CrossFit elan

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