Monthly Archives: August 2019

CrossFit WOD, August 21, 2019

21 Aug 19Hike to Lincoln Lake tomorrow! Meet at gym at 6:30am Warm-upWarm-upNFT 400m Run -3 Rds NFT 15 A.R.E. Squats 5 Strict HSPU 15ft Rope Climb WeightliftingFront Squat (8 @ 70% 8 @ 70% 6 @ 75% 6 @ 75%)MetconMetcon (Time)For Time 25 Push Jerks 95/65# 15 Calorie Assault Bike 50 Front Squats 15…
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CrossFit WOD, August 20, 2019

20 Aug 19Group hike to Lincoln Lake on Thursday! (16.7 miles round trip) Leaving Gym at 6:30am if anyone wants to join!Warm-upWarm-up3 Rds NFT 25 DU’s 8 T2B 8 Close Grip Push Ups 8 Wall SquatsGymnasticsWeighted Pull-ups (6x2 Try and build up to a 2RM)MetconTriple Nickel (Time)3 Rds For Time 500m Row 50 DU’s 5…
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CrossFit WOD, August 19, 2019

19 AUGUST 19Warm-upWarm-up3 Rds NFT 8 Pressing OHS 10 KBS 30 DU’s -Then 200m RunWeightliftingOverhead Squat (3 x 3 @ 85-90% 1 RM full snatch)MetconMetcon (Time)For Time (24:00 cap) 9 Ring Muscle Ups 200m Run 15 Overhead Squats 135/95# 200m Run 21 Sumo Deadlift Highpull 135/95# 200m Run 21 Sumo Deadlift Highpull 135/95# 200m Run…
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CrossFit WOD, August 17, 2019

17 Aug 19Warm-upWarm-upFor Quality 400m Run -3 Rds NFT 6 Ring Rows 8 Hand Release Push Ups 10 GHD Hip ExtWeightliftingDB Hang Split Snatch (Weight)5-7 Minutes Practice The DB Hang Split SnatchMetconMetcon (AMRAP - Rounds and Reps)With A Partner For 24 Min 400m Run *While Partner Performs AMRAP, 6 Burpees Over The Bar 8 Alternating…
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CrossFit WOD, August 16, 2019

16 Aug 19Warm-upWarm-upFor Quality 750m Row -Then 3 Rounds For Quality Of: 7 Pause Air Squats 7 GHD Hip Ext 7 Box JumpsWeightliftingBack Squat (10 Minutes Building Up To Workout Weight)MetconMetcon (Weight)EMOM 20 Minutes 2 Back Squats As Heavy As Possible. Keep The Weight The Same For Entire Workout. Cool DownStretching Hamstring Stretch Quad Smash
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CrossFit WOD, August 14, 2019

14 Aug 19Don't forget about the Hero Summer Series Wod tomorrow!!Warm-upWarm-upFor Quality 500m Row -3 Rds NFT 10 Leg Swings (side to side, front to rear, side to side) 8 Strict Pull Ups 6 Siff Legged Dumbbell Deadlifts WeightliftingClean and Jerk (3@65% 3@70% 3@75%)Snatch (3@65% 3@70% 3@75%)MetconGrace (Time)For Time: 30 Clean and Jerks, 135# /…
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CrossFit WOD, August 13, 2019

13 Aug 19Last Hero Summer Series Wod this Thursday!Warm-upWarm-upFor Quality 15 Calorie Assault Bike -Then 3 Rounds For Quality Of: 20 DU’s 10 Close Grip Swings 5 OHS (bar)GymnasticsChest-To-Bar Pull-ups (Practice The Highest Level)MetconMashed Potatoes (Time)0:00-8:00 30-20-10 Calorie Assault Bike Wall Balls 8:00-10:00 Rest 10:00-Completion 15-10-5 Box Jump Overs 30/24" OHS 95/63# Mashed Potatoes is…
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CrossFit WOD, August 12, 2019

12 Aug 19Warm-upWarm-upFor Quality 400m Run -3 Rds NFT 10 GHD Hip Ext 6 Strict Press With Dumbbells 4 Strict T2BWeightliftingDeadlift (4x2 Build To A Heavy Double)MetconMetcon (Time)21-18-15-12 Deadlifts 225/155# HSPUCool DownMobility T-Spine Banded ShoulderCompetitors ProgramMetcon (Time)For Time 53 Pull Ups 8 OHS 135/95# Competitors ConditioningMetcon (Calories)Tabata Row 8 Rounds :20 On :10 Rest, For…
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CrossFit WOD, August 9, 2019

9 Aug 19BEACH WOD TOMORROW!! (9:30 Les Mason State park, brunch to follow, bring a dish to share!)Warm-upWarm-upFor Quality 20 Tempo Burpees (1…2…3) -3 Rds NFT 6 Kang Squats (bar) 8 Seated Strict DB Press 12 KBS GymnasticsHand Stand (Max reps) 15 Minutes Working On; -Getting Upside Down -The Strict HSPU -Freestand -Handstand Walking MetconMetcon…
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CrossFit WOD, August 8, 2019

Saturday WODWarm-upWarm-up-3 Rds NFT 10 GHD Hip Ext 5 Air Squats 3 Power Cleans (building to workout weight)MetconHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunCool DownStretching Runners Stretch Calf Roll Out Foot Roll Out With Lacrosse Ball
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