WOD Saturday 7/22/17

Warm-up Coach's choice WOD prep Prep the movements WOD AMRAP 5: 40/30 cal bike Buy-In 12 Deadlifts (185,135) 12 Barbell Burpees Rest 5:00 AMRAP 5: 35/25 cal bike Buy-In 9 Deadlifts (225,155) 9 Barbell Burpees Rest 5:00 AMRAP 5: 25/15 cal bike Buy-In 6 Deadlifts...

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WOD Friday 7/21/17

Warm-up Coach's choice WOD prep Prep the movements. WOD Wall Banger 6 Rounds for time of: 200m Run 15 Wallball Shots (20,14) 10 Push Press (95,65) 5 DB weighted strict pull-ups (25,15) *Scale loads as needed Option 2: 6 Rounds for time of: 200m Run 15 Wallball Shots...

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WOD Thursday 7/20/17

WOD Thursday 7/20/17

Warm-up Coach's choice WOD prep Max height box jump WOD Midnight Run AMRAP 12: 8 Box jumps (24,20) 8 Ring dips Ascending ladder of Kettlebell Swings by 3s. (53,35) (8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818, 8/8/21…..) Options for ring dips: Bands, or bars. *Scale...

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WOD Wednesday 7/19/17

Warm-up Coach's choice WOD prep 15 minutes to work your way up to a heavy squat clean  + 1 front squat. WOD Get with the program 3 Rounds for time 10 Front Squats (155,105 ) From the floor 400 meter Run *Scale load as needed.  65 to 70% of wod prep weight....

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WOD Tuesday 7/18/17

WOD Tuesday 7/18/17

Warm-up Coach's choice WOD prep 15 minutes to build to a heavy dumbbell Turkish get-up on each arm. WOD Don't Hold Your Breath 22-16-10 Burpees Alternating dumbbell snatches(50,35) Toes to bar Post WOD Banded overhead distraction 2 minutes per side....

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WOD Monday 7/17/17

WOD Monday 7/17/17

Warm-up Coach's choice WOD prep Prep the movements WOD Toe The Line Complete for time with a partner: 5,000m Row 100 Push up 200 Sit ups 300 Air Squat *Partners may work at the same time. *1 rower per team. Post WOD Roll out Pecs with lax ball 2 minutes per...

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WOD Sunday 7/16/17

Warm-up Coach's choice WOD prep Muscle up transition practice & Strict muscle up practice. Double under practice WOD CrossFit Main site from 7/11/17 5 Strict muscle ups 50 double-unders 4 Strict muscle ups 40 double-unders 3 Strict muscle ups 30 double-unders 2...

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WOD Saturday 7/15/17

WOD Saturday 7/15/17

Warm-up Coach's choice WOD prep Squat Snatch and Squat Clean. Build to Wod Weight. Power snatch and power clean if needed. WOD Rich (30 minute cap) For time: 13 squat snatches (155, 105) Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans (155, 105)...

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WOD Friday 7/14/17

Warm-up Coach's choice WOD prep Farmers Carry - Build to WOD Weight WOD Teams of 3 or 4 4 Station Rotation 4 Rounds 1 Minute Work 20 Seconds Rest 1- Farmers Carry (45s, 35s) 2- Box Sled Pushes (2 x 70 KBS, 2 x 53 KBS) 3- Row (cals) 4- Slam balls  (20,15) 5- Rest...

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WOD Thursday 7/13/17

WOD Thursday 7/13/17

Warm-up Coach's choice WOD prep Prep the movements WOD Filthy 50 For time: 50 Box jump 24  50 Jumping pull-ups 50 Kettle bell swings(35,26) 50 Walking Lunges 50 Knees to elbows 50 Push press (45,30) 50 Back extensions 50 Wall balls(20,14) 50 Burpees 50 Double...

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