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CrossFit WOD, April 26, 2018

180426 Warm-up Today’s Warm Up

CrossFit WOD, April 25, 2018

180425 Warm-up This day’s warm up Weighted Hip Thrust (12 12 12 12) @ 60% of PCL Metcon (Time) 500M Row rest :90 400M Run rest :90 500M Row rest :90 400M Run rest :90 20 Backsquats 155/105* *goal is to use a weight that you can do unbroken, keep chins up!! **it’s always fun…
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CrossFit WOD, April 24, 2018

180424 Warm-up The Warm Up Dumbbell Bench Press (6 6 6 6) Stack Wrist and Elbow 6 each arm superset with shoulder press, always one overhead. hold one DB over chest at all times Sasquatch WoD (Time) 5 rounds 250 M row 200 M farmer carry (72/53 KB EACH hand) *cutoff 20 min **(created by…
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CrossFit WOD, April 23, 2018

180423 Warm-up 2 Rounds Run 200M 12 Walking Lunges 10 Airsquats 8 Reverse V Ups 2 x :45 Hollow Hold 2 x :30 Squat Hold (no walls) Reverse Lunges (3 3 3 ) Work up to 3 on each leg at 75-80% if possible. This is supersetted with an unweighted box step up. Your leg…
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CrossFit WOD, April 22, 2018

180422 Warm-up Station Warm Up: 1. 35 Cal Row 2. 8 Air squats + Jog 3. 10 PVC Pass Through + T Spine Working on Splits Rolling out Scaps, T, RH Metcon HS Drilling: HSW : a.7 x 50′ b. work with partner and kick up on own and maintain balance Non HSW: Partner Pike…
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CrossFit WOD, April 21, 2018

180421 Warm-up Hinge Warm Up: 650 M Row 5 Inch Worms 20 Lunge to Ham Stretch Leg Swings x 10 ea. 15 Banded Good mornings 2015 Regional Workout #6 (Time) MF Pairs!! 21 – 15 – 9 Partner Deadlift Partner Burpee 420lbs loaded unevenly! if you scale write the weight in comments! Sandbag Carry (1)…
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CrossFit WOD, April 20, 2018

180420 Warm-up The Warm Up Metcon Sandbag Carry Stone Carry

CrossFit WOD, April 19, 2018

180419 The Ali (Time) Max Effort Childs Pose for Time *RX+ = add snore you may do this at home if you’d rather Metcon (Time) 3 Rounds 1 Mile Row 20 Ring Rows 30 HRPUs 20 Airsquats 200 M Run

CrossFit WOD, April 18, 2018

180418 Warm-up This Day’s Warm Up Reverse Lunges (4 4 4 4) 4 ea leg up to 75% superset with high jump over PVC. Metcon (Time) For time by unknown contributor: 400M Run 20 HSPU 400M Run 30 Power Clean and Jerk (135/95) 400M Run 40 Box Jumps (24/20) 400M Run 50 Burbe* *this is…
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CrossFit WOD, April 17, 2018

180417 Warm-up Rowling 3 x 110M/Person 2 Rounds 10 Banded SA Press 10 Banded Push Up 8 Steering Wheel Turns (hands at 9/3 and turn 90 degrees both ways = 1) Demo Bench Demo PCL, Burp, Kipping Warm Up Bench Press (6 6 6 ) Close Grip Bench Press 6 6 6 (75%) Superset with…
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