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Category: Uncategorized

CrossFit WOD, May 25, 2018

180525 Warm-up The Warm Up Metcon (Time) 3 rounds 100M OH Carry 45/25 9 Push Press 15 ring dips 21 HSPU

CrossFit WOD, May 24, 2018

180524 Warm-up Active Recovery Warm Up: 400M Run 4 Inch Worms, 12 Walking Lunges, 15 Good Mornings, 15 Hip Ups 500M Row 10 PVC Pass Through, 10 PVC Press, 10 PVC Pass Through in Squat T-Spine Stretch :30//:15 x 4 Fragon 1:30 ea. Pancake 2:00 Metcon Functional Bodybuilding: 3 Rounds or 12 minutes 30 KB…
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CrossFit WOD, May 23, 2018

180523 Warm-up The Warm Up Bench Press (6 6 6 6 6 ) Superset with the bent over row 50, 60, 70, 75, 80 Bent Over Row (10 10 10 10 10 10 ) use something light and share a barbell Metcon (Time) 5 Rounds 60 Yd Shuttle Sprint (10 Yard increments) 12 Thrusters (95/65)…
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CrossFit WOD, May 22, 2018

180522 Warm-up The Warm Up Metcon (Time) 3 Rounds for time 400M DB Farmer Carry (55/35) 9 strict pull up 15 push up 21 pull ups (butterfly or kipping)

CrossFit WOD, May 21, 2018

180521 Warm-up The Warm Up Metcon (Time) 5 Rounds 60 Yd Shuttle Sprint (10 Yard increments) 12 Thrusters (95/65) rest 3:00

CrossFit WOD, May 18, 2018

180518 Warm-up The Warm Up Push Press (3) Build to max 3 Metcon (Time) 4 Rounds 50 Double Unders 15 Push Press (115/75) rest :90

CrossFit WOD, May 17, 2018

180517 Warm-up The Warm Up Deadlift (4 4 4 4) 70 75 80 70 Metcon (Time) DT with Kettlebells: 5 Rounds* 9 Deadlifts 70/53 7 Cleans 5 S2OH Perform each round twice once on each arm

CrossFit WOD, May 16, 2018

180516 Warm-up The Warm Up Weighted Pull-ups (3 3 3 )

CrossFit WOD, May 15, 2018

180515 Warm-up The Warm Up Back Squat (5 5 5 5 5) 70 70 75 80 75 Metcon (Time) 50 Cal Row 25 Back squats (135/95)

CrossFit WOD, May 14, 2018

180514 Warm-up Warm Up Shoulder Press (5 5 5 5 ) Do all sets at 75% go off same 1RM as last week! Metcon (Time) 800M Run 200M Run w/ vest 2:00 600M Run 400M Run w/ vest