Month: October 2024
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WOD October 5, 2018 (Friday)
Read More: WOD October 5, 2018 (Friday)Weightlifting Front Squat (3 x 10) 3×10 @ 60% of 1RM Metcon 5k Row (Time) Max Effort 5k Row
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WOD October 4, 2018 (Thursday)
Read More: WOD October 4, 2018 (Thursday)This week we start our “Double Metcon Thursday” series for this cycle. The goal is to build endurance week over week. This may be one of the more challenging days of the week. Scale as needed. Metcon 1: 16 Min EMOM 1- Assault Bike10/12 or Row 12/15 Cal 2- 20 KB Swing 35/53 3 –…
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WOD October 3, 2018 (Wednesday)
Read More: WOD October 3, 2018 (Wednesday)Warm-up Double Under Practice 1 Min: Singles Rest 1 Min: Anything but singles Rest 1 Min: Doubles/or DU practice Weightlifting Overhead Squat (5 x 3) 5 x EMOM 5 x 3 @ 60% AMRAP WOD 15 Min AMRAP WB 14/20: 5-10-15-20-25…. DU: 20-40-60-80-100…. RX+ 20/30
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WOD October 2, 2018 (Tuesday)
Read More: WOD October 2, 2018 (Tuesday)Warm-up 5 Min EMOM 5-10 HSPU *Stay consistent, same reps each round *Sub Wall Walks or 2 negatives Today we will be starting a handstand push up program. The goal of this program is to develop HSPU endurance and work on technique. The program will occur on different week days throughout the cycle. Be sure…
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WOD October 1, 2018 (Monday)
Read More: WOD October 1, 2018 (Monday)Warm-up Muscle-ups 10 minutes to work on ring muscle up drills. -seated -box -standing -ring pull ups Weightlifting Back Squat (3 x 6) 3 x E2MOM 6 Back Squats at 70% Metcon 4RFT 500 M Row 10 C2B Pull Ups RX+ 5 Ring Muscle Ups
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WOD September 28, 2018 (Friday)
Read More: WOD September 28, 2018 (Friday)Emom 16 Minutes of 1- 12/15 Bike or 15/18 Row 2- 10 Db Clean and Jerk 35/55 3- 10 Pull Ups 4- Rest WOD: AMRAP Death by Front Squat Min 1: 1 Front Squat 65/95 Min 2: 2 Front Squat Min 3: 3 Front Squat **** continue until you can no longer stay within the…
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WOD September 27, 2018 (Thursday)
Read More: WOD September 27, 2018 (Thursday)Warm-up: Bent Over Row (3 x 8-10) Weightlifting: Clean Clean (7 x 2 @ 65%) WOD: 5 Rounds for Time 50 DU 10 Snatches 55/75 *Rest 1 minute between each round
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WOD September 26, 2018 (Wednesday)
Read More: WOD September 26, 2018 (Wednesday)Weightlifting: Split Jerk Split Jerk (5 x 3 @ 70%) WOD: For Time 800 meter run -Then – 3 Rounds of: 15 WB 14/20 10 Toes to Bar 5 Clean and Jerk 95/135 -Then- 800 meter run
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WOD September 25, 2018 (Tuesday)
Read More: WOD September 25, 2018 (Tuesday)Warm-up: Pull Up Skills -Pull Up Practice and skill -Hollow to arch, then kipping pull up. no butterfly Weightlifting: Back Squat Back Squat (5 x 5 around 50-55%) WOD: Option 1: 3 Rounds for Time 500 M Row 3 Rounds of Mary 5 HSPU 10 Pistols 15 Pull Ups Option 2: 3 Rounds for Time…
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WOD September 24, 2018 (Monday)
Read More: WOD September 24, 2018 (Monday)Warm-up: Row 3 x 500m Row rest 1:1 Weightlifting:Snatch Snatch (7 x 2 @ 65%) WOD: 4 Rounds for Time 12 Alt SB Squat Snatch25/45 12 DB Lunges 12 Burpee Over DB *RX+ 35/55, OH Lunge instead of DB Lunge
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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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