WOD Category

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WOD Monday, 6 July

Jul 06, 2015Comments off7 Views

Question of the Day: What did you do over the weekend? Warmup: Coach’s Choice WOD: Bench Press 8-8-8 15 Min AMRAP: 2+ SB Get Ups 2+ Deadlift @ 1.2-1.4 x BWT Row 10 Cals   Post results

Eagle-Sharpening-Claws

FireWorkout Saturday, 4th of July!!

Jul 03, 2015Comments off12 Views

Warmup: Coach’c Choice   WOD: For time: 20 Thrusters (95/65) 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Men will use a 95lb barbell. Women will use 65lbs. Each athlete must

Jfetg

WOD Friday, 3 July

Jul 02, 2015Comments off17 Views

Question of the Day: Which news source do you trust the most? Warmup: Coach’s Choice   WOD: For Time: Row 500m 10 Back Squat @ 185 10 Situps Row 300m 30 Back Squat @ 135 30 Situps

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WOD Thursday, 2 July

Jul 01, 2015Comments off21 Views

Question of the Day: What are your plans for the 4th of July? Warmup: Coach’s Choice   WOD: 6 Rounds for Time: 6 Box Jumps @ 24/30” (step down) 100m Farmer’s Carry 10 Burpees Rest 1 Min

2012games3

WOD Wednesday, 1 July

Jun 30, 2015Comments off24 Views

Question of the Day: What is something you have always wanted to do? Warmup: Coach’s Choice WOD: Rear Foot Elevated Split Squats (RFESS) 3 sets of 8 per leg. Rest 1 min between legs Then… 3 Rounds:

ryan-lochte-crossfit-olympic-swimmer

WOD Tuesday, 30 June

Jun 29, 2015Comments off29 Views

Warmup: Coach’s Choice   WOD: Helen 3 Rounds: Run 400m 21 KB Swings @ 35/55 12 Pull Ups   Post results to comments

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WOD Monday, 29 June

Jun 28, 2015Comments off36 Views

Question of the Day: What did you do over the weekend? Warmup: Coach’s Choice WOD: Front Squat @ 33×1 5-5-5   3 Rounds: Run 800m 10 Front Squat @ 135/185 50 Double Unders or 100 Singles  

Women’s WOD Saturday, 27 June

Jun 26, 2015Comments off24 Views

CrossFit Low Oxygen – CFLO2 Women’s WOD View Public Whiteboard Metcon (Time) For Time: Row 2000m 100 Empty Bar Thrusters 80 Burpees 60 Pull Ups One partner works at a time and must switch every 30 seconds.

lifting

Partner WOD Saturday, 27 June

Jun 26, 2015Comments off34 Views

Question of the Day: Coach’Choice Warmup: Coach’s Choice   Partner WOD: For Time: Row 2000m 100 Empty Bar Thrusters 80 Burpees 60 Pull Ups   One partner works at a time and must switch every 30 seconds. This

weighted-pullup

WOD Friday, 26 June

Jun 25, 2015Comments off35 Views

Question of the Day: What do you have planned for the weekend? Warmup: Coach’s Choice WOD: Shoulder Press: Take 10 min to find 1RM Weighted pull-up: Take 10 min to find 1RM Then… Tabata Mixup: KB Swings