Monthly Archives: August 2019

CrossFit WOD, August 31, 2019

31 Aug 19Warm-upWarm-up4 Minute Easy Spin On Bike -Then 3 Rounds For Quality Of; 9 Box Jumps 6 Inch Worms 3 Wall ClimbsMetconBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
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CrossFit WOD, August 30, 2019

30 Aug 19Warm-upWarm-up400m Run -Then 3 Rounds For Quality Of; 4 Kang Squats Gym Length High Knees 8 GHD Hip Ext Gym Length Butt Kicks SkillTire Flip Spend 10 Minutes Practicing The Tire FlipMetconMetcon (AMRAP - Reps)As Many Flips As Possible In 12 Minutes (Partner WOD) 50m Sprint 16 KBS 1.5/1pood 50m Sprint *Partner Performs…
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CrossFit WOD, August 28, 2019

28 AUGUST 19Warm-upWarm-up20 Calorie Row -Then 3 Rounds For Quality Of; 4 OHS 4 Burpee Strict Pull Ups 4 Snatch High Pulls (empty bar from mid shin)WeightliftingSquat Snatch + 2 OHS (6 x 1 Building)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20:00 30 Calorie Row 30 Lunges 30 C2B Pull Ups 30 Squat Snatches 75/55# 30…
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CrossFit WOD, August 27, 2019

27 AUG 19Warm-upWarm-up400m Run -Then 3 Rounds For Quality Of; 30 DU’s 8 Deadlifts (empty bar) 10 Close Grip Swings (working on kip swing)Weightlifting1 Clean Pull + 2 Hang Power Cleans (5 x 1 Building)MetconMetcon (Time)For Time 1-2-3-4-5-6-7-8-9-10 Hang Power Cleans 155/105# 8 K2E*note with the climbing reps of HPC’s the goal is to stay…
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CrossFit WOD, August 26, 2019

26 AUG 19Warm-upWarm-upWarm Up: 25 Calorie Row -Then 3 Rounds For Quality Of; 8 Single Arm DB Press (8R/8L) 8 GHD Hip Ext 15 Air SquatsGymnasticsMetconHandstand Walk 10 Minutes Of Handstand Walk Practice -Kicking up -Use the wall -Weight shift -Free standing -WalkingMetconMetcon (Time)3 Rounds Of 15-12-9 Calorie Row Wall Balls -Rest 3 Minutes*note Ladies…
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CrossFit WOD, August 24, 2019

24 Aug 19Warm-upWarm-up4 Rds :45 row @ 80% :15 burst @ 100% -Then 3 Rounds For Quality Of; 4 Strict Ring Dips 8 GHD Hip Ext 24 DU’sWeightliftingDeadlift (10 Minutes To Build Up To Workout Weight)MetconMcGhee (AMRAP - Rounds and Reps)30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24" In honor of…
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CrossFit WOD, August 23, 2019

23 Aug 19Warm-upWarm-up NFT 400m Run -3 rds NFT 20ft Inch Worm 14 Alt Lunges :10 Free Standing Hand Stand Hold (:20 on wall)GymnasticsPistols (Max reps)Spend 10 Minutes Practicing -scaling options -how to build to one -proper pistol techniqueMetconMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15…
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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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