Posts in: (WOD) Work Out of The Day

#82

Posted by: Luke

Warm Up 5 Rounds of: 200 Meter Run Max Rep Push Up Add total number of push ups from each round Work 15x Pull Ups 10x Over Head Walking Lunges 15x O.H. Squats Crab Crawl Cool Down Total number of added push ups from warm up Share the knowledge: Tweet
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#81 Squat day

Posted by: Luke

25X air squat, air squat to calv raise, overhead squat, back squat 3X60 seconds squat hold 4×25 sumo dead lift high pull Run 400 meters SQUAT X 20,18,15,12,9,5,5,5,5 + load Share the knowledge: Tweet
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#81 Squat day

Posted by: Luke

25X air squat, air squat to calv raise, overhead squat, back squat 3X60 seconds squat hold 4×25 sumo dead lift high pull Run 400 meters SQUAT X 20,18,15,12,9,5,5,5,5 + load Share the knowledge: Tweet
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#80 Luke Who?

Posted by: Luke

This W.O.D was named and created by Coach Bryon Maxwell. Bryon is a Level 1 CrossFit Coach and will be teaching Monday night’s @ 5pm. Please be sure to introduce yourself and give him a hard time about what time the 5pm class starts… Row 500 meters 21 Push press Row 500 18 Push press Row [...]
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#79 TABATA = 8X 20 Seconds

Posted by: Luke

Tabata. 20 seconds of non stop work followed by 10 seconds of rest 8X. Overhead squat Push up Sit up Superman Med ball thruster Med ball squat hold Kettle bell swing Box jump Spar with bag/Bob Burpee Sprint 30 seconds rest in between each exercise. GET IT DONE!!! Share the knowledge: Tweet
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#78 Team Tuesday

Posted by: Luke

WOW! What a day! What a workout! I woke up at 5:30 am this morning with a pounding headache and soar throat from something my kids usually have. I felt terrible. But I sucked it up and headed into the office (I am Coach for you new-bees) 6am was an amazing class with back from Michigan [...]
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#76 Obstacle Course

Posted by: Luke

3 Rounds of: 400 Meter Run 25x Wall Balls Lunge 10x each leg Push Up Walk Row 250 Meters 10x Box Jumps 10x Sumo Dead Lift High Pull 25x Dips 1 Minute Walk Share the knowledge: Tweet
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#76 Obstacle Course

Posted by: Luke

3 Rounds of: 400 Meter Run 25x Wall Balls Lunge 10x each leg Push Up Walk Row 250 Meters 10x Box Jumps 10x Sumo Dead Lift High Pull 25x Dips 1 Minute Walk Share the knowledge: Tweet
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#75 Dead Meat

Posted by: Luke

Warm-Up Row 1000 meters Work Sled Press 5x (25#, 45#) Sled Press 5x (25#, 45#), 10 push ups between reps Bosu Ball Lateral Raise 25x Bicep Curl 25x Front Raise 25x Reverse Curl 25x Shoulder Press 25x With one foot on the Bosu Ball balance for 1 full minute. Alternate feet for second full minute. [...]
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