Posts in: (WOD) Work Out of The Day

GAME 7 (4th Quarter)

Posted by: Luke

Warm up Baseline re-test (if you have already completed it this week 1/2 baseline, backwards) 4th Quarter (15 min clock) Each rep = 1 Point Count as many points as possible at any exercise, move to and from any way you choose except once you mess up on Double Unders you must move to the next [...]
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More Work In Less Time

Posted by: administrator

Warm Up: BASELINE 500 meter row 40 squats 30 sit ups 20 push ups 10 pull ups For Time Retest your Baseline to see your progress and qualify for the Level I test on Friday!   Time needs to be 5:15 or under for guys and 6:30 or under for the ladies. Skill: Deadlift WOD: 5 [...]
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"Joy"

Posted by: Luke

Today Coach Najla  celebrates her Birthday CrossFit style. This will be a 2x man Team WOD… You’re only as good as your partner (significant other) Row 2K 100x Pull ups 3x Min Hand Stand Hold 150x Sit ups 2x Min Pull up Hold (chin above bar) 200x Air Squats 1x Min Overhead Hold #95 (both teamates [...]
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Lets get it started….

Posted by: Luke

Pre Warm up PVC Warm up 500x Meter Row Skill Front Squat (rack) hold                               WOD XXXXXXX Ladder #95/65 (1x the 1st min, 2x the 2nd, 3x the 3rd all the way to 20x min) If you cant hit the number needed in that minute, that is your score. Then drop and gimme 5x burpees a minute [...]
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5-4-3-2-1

Posted by: Luke

Warm-up: 3 Rounds: 30 sec parallette tuck hold 400m run WOD: 5 minutes of Rowing for calories 4 minutes of Box Jumps for reps (24″/18′) 3 minutes of pull-ups for reps 2 minutes of wall balls for reps (20/14#) 1 minute of Handstand Push-ups for reps Share the knowledge: Tweet
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"Aloha Friday"

Posted by: Luke

Warm up 25x Sit ups 25x Beach Boys 25x Jumping Jacks 4x Rounds Skill Overhead Squat WOD 100x Push Jerks (each time you dump, drop and gimme 3x push ups) #155/85 Share the knowledge: Tweet
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OH… Squat

Posted by: Luke

Warm-up: Tabata rowing Burgener Clean Warm-up Skill: OH Squat WOD: 10 Pull-ups 20 OH Squat (95/65) 30 barbell jumps 40 Wall balls 30 barbell jumps 20 OH Squat (95/65) 10 Pull-ups Share the knowledge: Tweet
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SUMO

Posted by: administrator

Warm Up: Max effort sit ups in 2 min 2 min row 3 rounds 5min Handstand work Skill: Sumo Dead Lift High Pull WOD: AMRAP in 10 minutes 10 SDLHP 65#/45# 10 Push Ups Share the knowledge: Tweet
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"Double Clean"

Posted by: administrator

Warm Up: With bar only Snatch 10, 9,8,7,6….2,1/Overhead Squat 1, 2, 3, 4, 5….9, 10 Skill: Clean WOD: Clean Ladder 135#/95# 10 Cleans 20 Double Unders 9 Cleans 20 DU 8 Cleans 20 DU 7 Cleans 20 DU . . . . . 1 Clean 20 Double Unders FOR TIME Share the knowledge: Tweet
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