Category Archives: Work Out of the Day

CrossFit WOD, May 25, 2019

25 MAY 19Warm-upWarm-upFor Quality 3x9 Calorie Bike -Rest 1 Minute Then 3 Rounds For Quality 9 Med Ball Cleans 6 GHD Hip Ext 3 Strict HSPUWeightliftingHang Clean + Split Jerk (Build to workout weight)MetconMetcon (AMRAP - Reps)As Many Reps/Cals In 30:00 12 Rounds For Time, Alternating Rounds 12 Deadlifts 155/105# 9 Hang Power Cleans 155/105#…
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CrossFit WOD, May 24, 2019

24 MAY 19Warm-upWarm-up3 Rds For Quality 6 Pressing OHS 6 Burpees 6 Single Arm KBS (6/6)MetconFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double…
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CrossFit WOD, May 22, 2019

22 MAY 19Warm-upWarm-upFor Quality Row Calories / :45 Easy - :15 Hard 8 Rds -Then 3 Rds Not For Time 2 Turkish Get Ups 10 Walking Lunges 10 Ab Mat Sit UpsAuxiliaryWarm-upSkill: Double Unders Spend 10-15 Minutes Practicing Double Under’s (reps will be limited) Even If You Have Good DU, We Will Focus On Speeding…
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CrossFit WOD, May 21, 2019

21 MAY 19Warm-upWarm-upFor Quality Tabata Assault Bike/ :10 Hard- :20 Easy Spin 8 Rds -Then 3 Rds Not For Time 5 Ring Dips (strict) 10 KBS 30 DU’sWeightliftingSnatch High Pull + Hang Power Snatch (6 x 1 @ 75% Across)MetconMetcon (Time)3 Rds For Time 21 Box Jump Overs 15 Hang Power Snatches 95/65# 9 Burpees…
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CrossFit WOD, May 20, 2019

20 MAY 19Warm-upWarm-upFor Quality Calf Stretch 400m Run/ Row Coaches Warm Up -Then 3 Rds Not For Time 10 Bent Over Barbell Rows 10 DB Bench Press 10 Box JumpsMetconMetcon (Time)For Time 800m Run -8 Rounds Of: 12 Pull Ups 24 Push Ups 36 Air Squats -Then 800m RunCool DownStretching Pigeon Stretch Calf Stretch
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CrossFit WOD, May 18, 2019

18 MAY 19Warm-upWarm-up4 Rds Non-stop :30 Easy, :30 Medium Spin On Assault Bike 4:00 Of Hip And Ankle Mobility -3 Rds For Quality Of; 2 Turkish Get Ups 6 Pressing OHS 8 Banded Trunk TwistsWeightliftingFull Snatch + OHS (Build to heavy)MetconMetcon (Time)"Partner Nancy" 10 Rounds Alternating With A Partner 15 OHS 95/65# 400m Run
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CrossFit WOD, May 17, 2019

17 MAY 19Warm-upWarm-up For Quality Coaches Warm Up 3x6 Ring Dip Protraction/Retraction Drills -Then 3 Rds For Quality Of; 8 Burpees 12 KBS 24 DU’sAuxiliaryMetconDouble Unders Spend 10 Minutes Working On DU’sMetconMetcon (Time)For Time 21 Power Cleans 135/95# 21 Ring Dips 50 DU’s 15 Power Cleans 135/95# 15 Ring Dips 50 DU’s 9 Power Cleans…
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CrossFit WOD, May 15, 2019

15 MAY 19Warm-upWarm-upFor Quality :45 Easy Row, :15 Hard Row For 3 Minutes Followed By 3 Rds For Quality Of- 6 Ring Rows 8 Single Leg Deadlifts (4/4 with KB) 10 Pause In Bottom Air Squats 20 DU’sWeightliftingDeadlift (Building Up To Workout Weight For 3 Reps)MetconScotty (AMRAP - Rounds and Reps)AMRAP 11 Minutes 5 Deadlifts…
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CrossFit WOD, May 14, 2019

14 MAY 19Warm-upWarm-upFor Quality 10 Close Grip Swings x 2 6 Sampson Stretch x 2 -Then 3 Rds For Quality 10 Calorie Row / 10 Calorie Bike / 10 Calorie Row 10 KBS 3 T2B Around The Worlds (strict) *can perform on the groundGymnasticsMetconToes To Bar 10 Minutes Practicing The Kipping Sequence Of T2BMetconMetcon (Time)For…
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CrossFit WOD, May 13, 2019

13 MAY 19Warm-upWarm-upWarm Up: For Quality Ladder Drill x 3 :45 Easy Bike Spin :15 Hard Spin x 3 -Then 3 Rds For Quality 5 Strict Pull Ups/Ring Rows 5 Alternating Seated DB Strict Press (5/5) 5 DB Hang Squat Cleans GymnasticsMetconHandstand Push Up / Walking 10 Minutes Working On; -Holding Object Overhead With Locked…
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