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Month: January 2018

CrossFit WOD, January 31, 2018

180131 Warm-up Row 500M Slow then 150M Fast Banded Shuffle Warm Up the Snatch, Clean, and Jerk. Last Day of January SKURVY (AMRAP – Rounds and Reps) Git Out Yer Barbles, it’s the LAST DAY OF JANUARY 13 Min AMRAP 5 Power Clean 225/155 5 Push Jerk 225/155 3 Snatch 225/155 1 Deadlift 225/155 Row…
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CrossFit WOD, January 30, 2018

180130 Warm-up 2 Rounds 10 PVC Pass Through 10 High (easy) Ring Rows :15 Pull Hang (no activation) :15 Pull Hang (w/ activation) 2 Rounds 10 PVC Hollow V Ups (scale to gym crunch straight legged ab sit up) 10 PVC Banded Lat Pull Down DEMO DEMO DEMO Weighted Pull-ups (1 ) * No Pull…
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CrossFit WOD, January 29, 2018

180129 Warm-up 4 Rounds 10 Airsquat :30 Squat Hold on Rig 10 SA PVC OHS 5 SA ea. PVC Thruster Metcon (Time) 4 Rounds 10 ea. SA Thruster DB 50/35 10 T2B 10 OH ea. SA Lunge 50/35 Thruster (5 5 5 ) 3 x 5 @ 185/125 from rack post WoD scale to 75%…
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CrossFit WOD, January 27, 2018

180127 Warm-up 600M Run Shuttle Runs Banded Squats, Banded Shuffle Movement Demo and Warm Up Metcon (3 Rounds for reps) Each movement work for 1:00 and then switch to the next movement. "Fight Gone Bad" Style. 3 Rounds 1. Medball Clean and Jerk 2. Toes to Bar 3. American KBs 4. Hand Release Push Ups…
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CrossFit WOD, January 26, 2018

180126 Warm-up Warm up the DEADLIFT: HUZZAAAAHHHHH 25 Cal Row PVC Goodmorning PVC DL PVC Deads Deadlift (5 5 5 5 ) 4 min EMOM 5 DLS 315/225 Metcon (Time) 90 Double Unders 50 Deadlifts 225/155 90 Double Unders 50 Sit Ups 90 Double Unders 50 Cal Row

CrossFit WOD, January 25, 2018

180125 Metcon Accumulate 3:00min handstand hold facing the wall Perform 10 push ups every time you fall Rest 3:00min THEN Complete 2 Rounds: 5- strict pull ups 5-strict HSPU 10-kipping pull ups 10-kipping HSPU 15-shoulder taps 15-ring rows

CrossFit WOD, January 24, 2018

180124 BRING YOUR FRIEND Jan 24th!!! 6:15PM!! Warm-up 2 Rounds 50 Single Jump Ropes 25 Doubles PVC Split Jerk Split Jerk (3 3 3 3) 80% Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 15 Pull Ups 15 S2OH 95/65 10 C2B 10 S20H 135/95 5 BMUs 5 S2OH 175/120

CrossFit WOD, January 23, 2018

180123 Warm-up DB Warm ups Front Squat (6 6 6 6 6) Going for speed 5 x 6 use 60% of 1RM 18.0 (Time) 21 – 15 – 9 DB Snatch Burpee* use new standards

CrossFit WOD, January 22, 2018

180122 Metcon Burpee Sprint Quad Game: Quadrants Pairs A1, B1 race to burpee numbers 4 Rounds It’s a game because it has Game in the title! Huzzah Metcon (Time) 4 Rounds 6 Bar Muscle Ups 8 DB Clean 14 OH DB Lunge

CrossFit WOD, January 19, 2018

180119 Warm-up 800m Run Front Rack Stretch PVC Power Clean Warm up Power Clean (4 4 4 4 ) 60/4, 65/4, 75/4, 80/4 Metcon (AMRAP – Rounds and Reps) 13 AMRAP 11 Front Squat 95/65 9 Power Clean 95/65 7 Chest to Bar