Posts in: (WOD) Work Out of The Day

#83 Helen

Posted by: Luke

Warm Up 500 Jump Rope 5 Ab Mat Sit Ups 400 Jump Rope 10 Ab Mat Sit Ups 300 Jump Rope 15 Ab Mat Sit Ups 200 Jump Rope 20 Ab Mat Sit Ups 100 Jump Rope 25 Ab Mat Sit Ups Work “Helen” 400 Meter Run 21 Kettle Bell Swings 12 Pull Ups 3 [...]
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Friday @ Noon…

Posted by: Luke

What did you do today for lunch? Eat a burger? Have a glass of wine? Nothing? Maybe all three. Not this team of 9 CrossFitter’s who attacked…  #84 “KELLY” 400 Meter Run 30 Box Jump’s 30 Wall Ball’s 5X For time Great job TEAM C~F~S. What a perfect way to kick off the weekend with [...]
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#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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