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Month: March 2018

CrossFit WOD, March 30, 2018

180330 Warm-up The Warm Up Git Pulverized (Time) 15 – 10 – 5 Hang Power Clean 135/95 between each round do 10 bar facing burpees with new standard!

CrossFit WOD, March 29, 2018

180329 Metcon (Distance) Max effort on all Rows to find max distance rest 1:30 between rounds 5:00 4:00 3:00 2:00 1:00 score is all max distances added in total

CrossFit WOD, March 31, 2018

180331 Warm-up 400M Run 10 Banded Good Mornings 5 InchWorms 20 Walking lunges All the movement DEMO w/PVC and then w/BB 2 Rounds 5 DLs, 5 Hang Cleans, 5 S20H, 5 Snatch, 5 CJ Metcon (Time) Barbell Medley!!! 3 Rounds of DT 12 Deadlifts 9 Hang Cleans 6 S2OH 1/3 Isabel 10 Snatch 135/95 1/3…
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CrossFit WOD, March 28, 2018

180328 Warm-up 500M Row 8 Inch Worms Leg Swings (FBRL) 1:00 ea. Fragon 2:00 ea. Couch Stretch 2:00 Pancake 20 Airsquats 20 Walking Lunges to ham stretch Big DEMO and WARM UP of gymnastics movements Shoulder Press (5 5 5 5) 65, 65, 70, 70 Metcon (AMRAP – Reps) 16 EMOM: Odd: 12 Push Ups,…
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CrossFit WOD, March 27, 2018

180327 Back Squat Warm Up 3 Tabata Air Squat 3:00 Monster Shuffle 3 Rounds 5 Goblet Squat 10 RKBs 10 Hollow Rock Back Squat (4 4 4 4 ) 65 65 70 70 1 and 1/4 Squats Go to bottom then come up to 90 degrees drop down UNDER CONTROL then come up. Don’t bounce…
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CrossFit WOD, March 26, 2018

180326 Warm-up Run 400M Arm Circles x 10 small, med, large 10 x T, W, push up, banded lat pull down single arm, banded tricep extension DEMO DB Dumbbell Bench Press (10 10 10 10 ) Stack Wrist and Elbow Do 5 reps each arm alternating arms w/ rest at top then without stopping do…
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CrossFit WOD, March 25, 2018

180325 Warm-up 4:00 Row 5:00 Min Roll 2x 1:00 Thoracic 2:00 Pancake Standing Strddle x 1:30 SL Banded Ham Stretch x 1:00 Pigeon x 1:00 Light Band: 12 Press 12 Pull Aparts 12 Pull Back 12 Ext Rot Metcon 2 Rounds 8 ea. Cross Body Row w/ DB :15-:30 SA Plank on Ring 25′ Banded…
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CrossFit WOD, March 24, 2018

180324 Warm-up AWESOME PARTNER WOD YOU DONT WANT TO MISS IT

CrossFit WOD, March 23, 2018

180323 Warm-up 18.5 Warm Up Metcon 18.5

CrossFit WOD, March 22, 2018

180322 Warm-up The Warm Up Metcon Hand Stand Walking Practice: Partner HSW 1. Wheelbarrow 2. Legs on shoulder 3. Piked Legs on Shoulder 4. One legged pike on shoulder Get to most difficult progression and do 10 x 5-10′ Using box do 3 HSPU + Pike to 1 leg in air + HSPU Annie (Time)…
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