Month: October 2024
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WOD January 28, 2019 (Monday)
Read More: WOD January 28, 2019 (Monday)Warm-up: 3 Rounds 8 Beat Swings 10 Air Squats Weightlifting: Back Squat 15 minutes to work up to a 3 RM for the day -Then- 5×5@60% of the 3 RM for today WOD: For time 27-21-15 Front Squat 95/135 Pull Ups 50 DU Each Round Rx+ For time 27-21-15 Front Squat 105/155 C2B 50 DU…
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WOD January 25, 2019 (Friday)
Read More: WOD January 25, 2019 (Friday)WOD: CrossFit Games Open 13.1 (17-Minute AMRAP) 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″ target AMRAP Snatches 210# / 120#
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WOD January 24, 2019 (Thursday)
Read More: WOD January 24, 2019 (Thursday)Skill Work: Alternating Tabata Single Unders Double Unders WOD: Heavier Grace (Cap 10 Minutes) A heavy variation of Grace is the strength portion for the day. Focus on good technique while trying to finish under the time cap. 30 Power Clean and Jerks 115/155 Rx+ Heavy Grace 30 Power Clean and Jerks 125/175 Shoot for…
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WOD January 23, 2019 (Wednesday)
Read More: WOD January 23, 2019 (Wednesday)Skill Work: 10 minutes to review how to take the barbell from the ground to a rack position for back squat. Weightlifting: Front Squat 15 minutes to work up to a 3 RM for the day -Then- 5×5@60% of the 3 RM for today WOD: 4 RFT 25 Back Squats 95/135 (from ground) 3 Rope…
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WOD January 22, 2019 (Tuesday)
Read More: WOD January 22, 2019 (Tuesday)Skill Work: Spend 10 minutes working on handstand push up technique. Review modifications and excercises to build strength. Weightlifting: Bench Press (5-4-3-2-1) Add weight each round. Start at 60% and work up to a new 1RM WOD: For Time 10-1 Deadlift (can add weight each round) 1-10 HSPU Rx+ 10-1 Deadlift (can add weight each…
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WOD January 21, 2019 (Monday)
Read More: WOD January 21, 2019 (Monday)Weightlifting: Snatch (5 x 2 Snatch + 2 OHS @ 70%+) 5 x E2MOM 2 Snatch + 2 OHS @ 70% Add weight as needed WOD: 12 Minute AMRAP 25 American KBS 35/50 15 Goblet Squats 400 M Run with KB RX+ 12 Min AMRAP 25 American KBS 50/70 15 Goblet Squats 400 M Run…
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WOD January 18, 2019 (Friday)
Read More: WOD January 18, 2019 (Friday)Happy Birthday Coach Ron! We will start a series of new benchmark workouts dedicated to each of our coaches. Each benchmark will debut on that coach’s birthday. Today we honor Coach Ron! WOD: CrossFit Games Open 12.5 (7 Minute AMRAP) 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9…
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WOD January 17, 2019 (Thursday)
Read More: WOD January 17, 2019 (Thursday)Weightlifting: Snatch (5 x 2 P Snatch + 1 OHS @ 65%) 5 x E2MOM 2 P Snatch + 1 OHS @ 65% WOD: AMRAP 5 Minute AMRAP 15 Weighted Sit Ups 15/25 10 Plate Burpees 1 Min Rest -Then- 5 Min AMRAP 10 Weighted Sit Ups 15 Plate Burpees
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WOD January 16, 2019 (Wednesday)
Read More: WOD January 16, 2019 (Wednesday)Weightlifting: Deadlift (5 x 5 @ 60%+)5x Every :905 Deadlifts, start @60% and add weight as needed WOD: 12 Min AMRAP 15 T2B 10 OH Lunge 55/75 500M Row 10 OH Squat 15 Pull Ups RX+ 12 Min AMRAP 15 T2B 10 OH Lunge 95/135 500M Row 10 OH Squat 15 C2B
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WOD January 15, 2019 (Tuesday)
Read More: WOD January 15, 2019 (Tuesday)Warm-up: Clean and Jerk (5 x 1 Power Clean + 1 Clean + 1 Jerk @ 65%+) 5xE2MOM Start at 65% and work your way up WOD: 4 x E4MOM 200M Run 10 Bar Facing Burpees AMRAP Snatch 65/95 RX+ 4 x E4MOM 200M Run 10 Bar Facing Burpees Snatch 95/135 AMRAP
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CrossFit – Mon, Oct 14
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 55 % 1 Rm Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins 10 Deadlift 8 Hang Clean 6 Shoulder to Overhead 4 Clusters 100 m Run…
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CrossFit – Sun, Oct 13
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 70% 1 RM Back Squat) LVL 2 Hammer Blow (4 Rounds for reps) 5 Burpee Beginning of every Min For 16 Mins (4 Rounds) Min 1 Hang Power Clean Min 2 Power Clean Min 3…
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CrossFit – Sat, Oct 12
CrossFit One World – CrossFit Breast Cancer Awareness (AMRAP – Rounds and Reps) Partner workout, split reps as you want. 1 person works, 1 person rests. 30 Minute AMRAP: (30% of cancers in women and is most common) 1 Bear Complex (105/155) (about 1% of men get breast cancer every year) 13 T2B (Women have…
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