Category Archives: Work Out of the Day

CrossFit WOD, January 27, 2020

27 JAN 20Warm-upWarm-upWarm Up: For Quality Ladder Drill x 3 :45 Easy Bike Spin :15 Hard Spin x 3 -Then 3 Rds For Quality 5 GHD Hip Ext (slow and controlled) 5 Alternating Seated DB Strict Press (5/5) 5 Wall Squats (w/pause in bottom) WeightliftingPause Power Clean (5 x 1 building to 85% of 1…
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CrossFit WOD, January 25, 2020

25 Jan 20Warm-upWarm-upFor Quality Coaches Warm Up -Then, 3 Rounds For Quality Of: :20 Handstand Walk Drill (around box) 20 Single Jumps into 20 DU’s into 20 Single Jumps 10 Burpees To Target (pick a tall pull up bar)WeightliftingStrict Press (Weight)4x2 @ 85% AcrossMetconMetcon (Time)4 Rds With Partner For Time (28:00 Cap) Partition Reps As…
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CrossFit WOD, January 24, 2020

24 Jan 20Warm-upWarm-up2 Min Row @ 80% -Then, 3 Rounds For Quality Of: 15 A.R.E. Squats 10 KB Deadlifts 5 Ring Rows 3 HSPU WeightliftingFront Squat (4x2 @ 80% Across With 3 Second Pause In Bottom)MetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball…
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CrossFit WOD, January 22, 2020

22 Jan 20Warm-upWarm-up For Quality 600m Row -Then, 3 Rounds For Quality Of: 4 Squat Jumps 8 Alternating DB Snatch 10 Close Grip SwingsWeightliftingPower Snatch (3x2 @ 70% Technical Work)Pause For 2 Seconds At Power, Launch, Below Knee On The Way DownMetconMetcon (Time) For Time 50 Power Snatches 75/55# 40 Pull Ups 50 Sumo DL…
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CrossFit WOD, January 21, 2020

21 Jan 20Warm-upWarm-upFor Quality Coaches Warm Up -Then, 3 Rounds For Quality Of: 7 Close Grip Push Ups 7 GHD Sit Ups 14 KBSWeightliftingPower Clean (4x2 TnG Reps @ 85% Across)MetconElizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsComp. C1. Use 155/115# For WorkoutCompetitors ConditioningMetcon (Time)Conditioning WOD 5k Ski Starting with and every 3:00 5 Burpees…
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CrossFit WOD, January 20, 2020

20 Jan 20Warm-upWarm-upFor Quality 400m Row -Then, 3 Rounds For Quality Of: 5 OHS 8 GHD Hip Ext 10 Strict Press (Barbell) WeightliftingPause Snatch (5x1 building)Pull To Below The Knee, Pause For 1 Second, Then Full SnatchMetconMetcon (Time)4 Rds For Time 4 Squat Snatches 135/95# (go heavy singles) 40 Single Under’s (no DU’s) 400m Row…
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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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