Category Archives: Work Out of the Day

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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CrossFit WOD, November 22, 2019

22 Nov 19Next week Holiday schedule: NO OPEN GYM ON THURSDAY (THANKSGIVING) Friday 11/29 Classes: "Food Coma Friday" 6:30, 9:00 and noon only. Normal schedule SaturdsayWarm-upWarm-up3 Minute Easy Spin On Assault Bike -Then Partner Suicide Burpee 2 Minutes* -Then 3 Rounds For Quality Of: 10 Wall Balls 6 Pull Ups 2 Turkish Get Ups *note…
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CrossFit WOD, November 20, 2019

20 Nov 19Warm-upWarm-up500m Row Alternating Hard/Easy Every 50m -Then 3 Rounds For Quality Of: 8 Med Ball Cleans 8 DB Strict Press 6 Burpee Pull Ups WeightliftingClean and Jerk (35:00 To Build To 1RM)Metcon500m Row (Time)Max Effort 500m RowCool DownStretching Banded Lat Stretch 90/90 Drill
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CrossFit WOD, November 19, 2019

19 Nov 19Don't forget the LAST Fall Cal Off workout is this Thursday!!Warm-upWarm-up400m Row -Then 3 Rounds For Quality Of: 20 DU’s 8 SDLHP With KB 6 Strict Pull Ups Gymnasticsrope climbs (Max reps)-Legless -With Legs MetconMetcon (Time)3 Rounds For Time 42 DU’s 21 SDLHP 95/65# 1 Legless Rope Climb (2 with feet)Cool DownPattern Reset…
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CrossFit WOD, November 18, 2019

18 November 19Warm-upWarm-upRow Alternating :20 Hard :20 Easy For 5 Rounds -Then 3 Rounds For Quality Of: 15 A.R.E. Squats 10 Ait Ups 5 Strict Ring DipsWeightliftingBack Squat (4-6-6-4)MetconMetcon (Time)For Total Time (20:00 cap) 30-24-18 GHD Sit Ups -Rest 1 Minute Between Sets 15-12-9 Back Squats (heavy as possible but unbroken) -Rest 1 Minute Between…
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CrossFit WOD, November 16, 2019

16 Nov 19Warm-upWarm-up3 Minutes On Assault Bike @ 80% -Then 3 Rounds For Quality Of: 30 DU’s 15 A.R.E. Squats 8 Strict DB Press WeightliftingFront Squat (Build to workout weight)MetconMetcon (Calories)Five 3:00 Rounds 10 Front Squats 155/105# 8 Strict HSPU Max Calories Assault Bike -Rest 3 Minutes Between Rounds
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