Category Archives: Work Out of the Day

CrossFit WOD, December 6, 2019

6 DEC19Warm-upWarm-up500m Row @ 85% -Then 3 Rounds For Quality Of: 8 Box Jumps 10 Wall Balls :15 Superman HoldWeightliftingClean and Jerk (30 Minutes To Find 1RM )*this is the primary focus for today Metcon1000m Row (Time)Max Effort 1000m RowCool DownCash Out 2x4 Strict T2B 2x:20 Plank Hold
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CrossFit WOD, December 4, 2019

4 DEC 19Warm-upWarm-upAssault Bike 6 Rounds :10 Hard :20 Easy Spin -Then 3 Rounds For Quality Of: 20 DU’s 8 Single Legged KB Deadlifts 4/4 6 Burpee Pull UpsWeightliftingDeadlift (3x3 @ 75% Across ) Meant To Be Somewhat Light, This Is A Maintenance LiftMetconMetcon (Time)For Time 50 Deadlifts 135/95# 50 T2B 50 Wall Balls 50…
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CrossFit WOD, December 3, 2019

3 DEC 19NO PM CLASSES ON FRIDAY (4:45&5:45) NO SATURDAY AM CLASSESWarm-upWarm-upAlternating With A Team Of 3 Ski Erg, 900m Alternating Every 100m -Then 3 Rounds For Quality Of: 2 Broad Jumps 6 Behind The Neck Push Press (pvc) 10 Wall SquatsWeightliftingSplit Jerk (15 min to build to 1RM)MetconMetcon (AMRAP - Rounds and Reps)For Total…
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CrossFit WOD, December 2, 2019

2 DECEMBER 19Warm-upWarm-upRow 3x150 Sprint, With 50m Easy In-between -Then 3 Rounds For Quality Of: 15 A.R.E. Squats 10 GHD Hip Ext 5 Strict Pull UpsWeightliftingBack Squat (4-3-2-2)MetconMetcon (Time)For Time 500m Row 50 Air Squats 400m Row 40 Air Squats 300m Row 30 Air Squats 200m Row 20 Air Squats 100m Row 10 Air SquatsCool…
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CrossFit WOD, November 30, 2019

30 November 19Happy Birthday to Haley today!Warm-upWarm-up Coaches Warm Up -Then 3 Rounds For Quality Of: 20 DU’s 15 Air Squats 5 DB Clean And JerksMetconMetcon (AMRAP - Reps)For Reps, Alternating Rounds With Partner 0:00-10:00 10-9-8-7-6-5-4-3-2-1 Box Jump Overs Single Arm DB Push Jerks 45/30# (alternate as you see fit) *when finished, perform max KBS…
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CrossFit WOD, November 29, 2019

29 November 196:30 9:00 Noon Classses only! Normal schedule on SaturdayWarm-upWarm-up3 Rounds For Quality Of 8 Med Ball Cleans 8 Push Ups 8 Calorie Assault BikeWeightliftingPower Clean + Hang Power Clean (5x1 @ 70% Across Of 1RM Full Clean)MetconElizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsCool DownImmediately After WOD 4 Minutes Easy Spin On Assault…
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CrossFit WOD, November 27, 2019

27 November 19No Open Gym tomorrow FRIDAY CLASSES: 6:30am 9:00am NoonWarm-up3 Rounds For Quality 10 Calorie Ski 10 DB Push Press 10 Walking Lunges GymnasticsWeighted Pull-ups (Building 3-2-2-1-1-1)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20:00 2 Deficit HSPU 8/6" 4 C2B Pull Ups 8 PistolsCool DownMobility Banded Hip Stretch Banded Shoulder Stretch
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CrossFit WOD, November 26, 2019

26 November 19No Thursday Open Gym. FRIDAY CLASSES ONLY AT: 6:30am 9:00am Noon Normal schedule on SaturdayWarm-upWarm-upAssault Bike 3 Minutes 0:10 Hard 0:20 Easy For 6 Rounds -Then 3 Rounds For Quality Of: 20 DU’s 15 Abmat Situps 10 KBSWeightliftingPower Snatch + Hang Power Snatch (5x1 @ 70% Across Of 1RM Full Snatch )MetconMetcon (Time)For…
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CrossFit WOD, November 25, 2019

25 NOVEMBER 19REMINDER: Holiday Schedule this week. Normal classes Monday, Tuesday. Wednesday. No classes Thursday. FRIDAY CLASSES ONLY AT 6:30 am, 9:00 am and Noon. Normal schedule SaturdayWarm-upWarm-upWarm Up: 3 Minutes Of Rowing 1:00 Easy-1:00 Hard-1:00 Easy -Then 3 Rounds For Quality Of: 8 Barbell (empty) Strict Press 6 Lunges 4 Strict Pull UpsWeightliftingFront Rack…
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CrossFit WOD, November 23, 2019

23 Nov 19Warm-upWarm-up3x200m Row-Rest While Partner Rows -Then 3 Rounds For Quality Of: 2 Junkyard Dogs 6 Ring Rows 6 Devils Press (light)WeightliftingPower Snatch (5x4 Building Work On Touch And Go)MetconMetcon (AMRAP - Reps)Ten Total Rounds, 2:00 Each Round. Alternating With Partner (5 each) 10 Power Snatches 95/65# 200m Row Max Power Snatches In Remaining…
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