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WOD Blog

CrossFit WOD, August 15, 2018

180815 Warm-up Squat Warm Up Front Squat (8 8 8 ) 60 65 70 Metcon (Time) 15 x 250M Row :45 Rest Go as hard as possible. This is for time

CrossFit WOD, August 14, 2018

180814 Metcon (AMRAP – Rounds and Reps) 15 Min Amrap 21 Toes to Bar 14 Single-Arm Dumbbell Push Jerks (70/55)* *alternate arms each rep, 14 total

CrossFit WOD, August 13, 2018

180813 Warm-up 1000M Row Squat Therapy 2 Rounds PVC Pass Through Laying on Stomach x 8 Banded Press x 10 ea. PVC Banded Lat Pull Down x 15 Arch to Hollow Drills (work on lat pull) Bar Muscle Up Drills Metcon (Time) 7 bar muscle-ups 7 chest-to-bar pull-ups 7 pull-ups 21 thrusters 5 bar muscle-ups…
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CrossFit WOD, August 11, 2018

180811 Metcon Coach’s Choice

CrossFit WOD, August 10, 2018

180810 Warm-up Fran Warm Up Shuttle Runs Arch to hollows + Wall Balls Training Bar Speed Thrusters 10-5-3 Warm Up Get thrusters to sets of 5 @ 135/95 Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon Cool Down: 3 Rounds 20 RKBs :30 Hollow Hold

CrossFit WOD, August 9, 2018

180809 Warm-up 400M Run Roll 5:00 Piriformis Stretch Hamstring stretches 2 Rounds Banded Pull Throughs x 15 Lunge to Ham x 14 Kang Squats x 10 Work on Row and DL mechanics Metcon (Time) 1200M row @ 5k 10 Deadlifts @ 65% rest 1:00 500M @ 2k 10 Deadlifts @ 70% rest 1:00 750M @…
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CrossFit WOD, August 8, 2018

180808 Metcon Mars Invasion

CrossFit WOD, August 7, 2018

180807 Warm-up DÖBLÈ Lat Smash Partner T Spine Stretch Seated Arnold Press Metcon 3 Rounds Ring Supports :10-:30 False Grip Hang :10-:15 FG Ring Pull Up or MU 1 – 10 Metcon (Time) 3 Rounds 25 Double-Unders 5 Burpee Box Jump then 3 Rounds 6 Renegade Rows 2 Wall Walks

CrossFit WOD, August 6, 2018

180806 Warm-up 2 Rounds Row 500M Squat Therapy on Wall Ankle Banded Side Shuffle x 12 ea. + 5 Knee Banded Squats Thruster (4 4 4 4) 4 4 4 4 try to work up to 70% of 1RM Front Squat Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Thrusters 75/55 15 Push…
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CrossFit WOD, August 4, 2018

180804 Metcon Hopefully do a games team wod – not sure which yet. I think we’ll have a few to pick from.