Category Archives: Work Out of the Day

CrossFit WOD, January 18, 2020

18 Jan 20Warm-upWarm-up For Quality Coaches Warm Up -3 Rds NFT 8 Barbell Press 10 Dumbbell Deadlifts 12 Walking Lunges WeightliftingSplit Jerk (4x2 Go Heavy)MetconMetcon (Time)16 Rds For Time With A Partner, One Works, One Rests. 12 K2E 8 SDLHP 135/95# 4 Shoulder To Overhead 135/95#Cool DownPattern Reset 10 GHD Hip Ext 10 Push Up…
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CrossFit WOD, January 17, 2020

17 Jan 20Warm-upWarm-upFor Quality 25 Calorie Row -3 Rds NFT 15 A.R.E. Squats 10 GHD Hip Ext 1 Minute Ankle/Calf StretchWeightliftingBack Squat (4x2 Go Heavy)MetconMetcon (Calories)As Many Reps As Possible In 10 Minutes 150 DU’s 100 Wall Balls 150 DU’s -Max Calorie Row In Remaining TimeCool DownMobility T-Spine Banded Shoulder Mobility Banded Hip Distraction Competitors…
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CrossFit WOD, January 15, 2020

15 Jan 20Warm-upWarm-upFor Quality 3 Rds NFT 6 Burpees 8 Ring Rows 10 Sampson Stretch 12 Unbroken KBS WeightliftingPower Snatch (EMOM 7 Minutes 2 Reps @ 70-75% Of 1RM Full Snatch)MetconMetcon (Time)For Time 15 Power Snatch 135/95# 20 C2B 40 Box Jump Overs 30/24" 20 C2B 15 Power Snatch 135/95#Cool DownRow 1 Minute @ 25…
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CrossFit WOD, January 14, 2020

14 Jan 20Warm-upWarm-up For Quality Coaches Warm Up -3 Rds NFT 6 Pressing OHS pvc/bar 8 Close Grip Push Ups 10 GHD Sit Ups WeightliftingOverhead Squat (5x3 @ 85-90% )MetconMetcon (Time) 21-18-15-12-9-6-3 OHS 95/65# Ring Dips Comp. C1. Use 115/75 For WorkoutCool DownStretching Splits Against The Wall Couch Stretch Chest Stretch Competitors ConditioningMetcon (Time)10 Rounds…
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CrossFit WOD, January 13, 2020

13 Jan 20Warm-upWarm-up For Quality 400m Row -Rest 1 Minute 150m Sprint -3 Rds NFT 12 Med Ball Cleans 10 Push Press w/empty Barbell 4 Strict Ring DipsWeightlifting2 Squat Cleans + 1 Jerk ( 5x1 Building)MetconMetcon (AMRAP - Reps)5 Rounds, 2 Minutes Per Round 150m Row Sprint 5 Bar Muscle Ups* Max Squat Cleans** -Rest…
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CrossFit WOD, January 11, 2020

11 Jan 20Warm-upWarm-upCoaches Warm Up -Then, 3 Rounds For Quality Of: 2 Turkish Get Ups 10 Sampson Stretch 8 GHD Hip Ext WeightliftingClean and Jerk (Work Up To Workout Weight)MetconMetcon (Time)For Time 10 Rounds Of: 25 DU’s 10 Lunges 1 Clean And Jerk @ BW/.75 BW -Then- 10 Rounds Of: 25 DU’s 10 Sit Ups…
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CrossFit WOD, January 10, 2020

10 Jan 20Warm-upWarm-upAssault Bike 3 Rounds @ 80% :30 Hands Feet :15 Hands :15 Feet -Then, 3 Rounds For Quality Of: :20 Hollow Hold 10 Lunges 10 Close Grip SwingsWeightliftingSquat Snatch (5x2 @ 80% Across You May Drop And Reset)MetconMetcon (AMRAP - Reps)0:00-4:00 AMRAP 5 T2B 6 Alternating DB Snatch 45/30# *NO REST* 4:00-8:00 Assault…
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CrossFit WOD, January 8, 2020

8 Jan 20Warm-upWarm-upPartner Ski 100m/100m Until You Hit 800m -Then, 3 Rounds For Quality Of: :45 Accumulated Hand Stand Hold 15 A.R.E. Squats 10 Close Grip SwingsWeightliftingFront Squat (Build To A 4 Rep Max)MetconMetcon (AMRAP - Reps)4 Rounds For Total Reps 1 Minute Handstand Hold 1 Minute Wall Balls 1 Minute SDLHP 95/65# 1 Minute…
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CrossFit WOD, January 7, 2020

7 Jan 20Warm-upWarm-upRow 400m Alternating :20 Hard :40 Easy -Then, 3 Rounds For Quality Of: 10 Push Ups 8 Good Mornings (bar) 3 Around The Worlds (or strict T2B)WeightliftingBench Press (3x8 Building)MetconMetcon (Time)2 Rounds For Time (21:00 cap) 750m Row 50 KBS 1.5/1 pood 25 Bench Presses 95/65#Cool DownStretching Banded Shoulder Stretch 10 Push Up…
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CrossFit WOD, January 6, 2020

6 JANUARY 19Warm-upWarm-upCoaches Warm Up -Then, 3 Rounds For Quality Of: 8 Burpees 10 Single Leg Bridge Drills (5 each leg) 8 Ring RowsWeightliftingSnatch Balance (4 x 2 @ 75-85%)MetconMetcon (Time)3 Rounds For Time 21 GHD Sit Ups 21 OHS 95/65#Cool DownPattern Reset 2 Rds For Quality 10 Air Squats 10 Close Grip Swings
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