WOD Category

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WOD Tuesday, 4 August

Aug 03, 2015Comments off4 Views

Question of the Day: If you were a super hero, which would you be and why? Warmup: Coach Will Explain Each Movement and Athletes will perform 5-7 of each movement as a group after each explanation.  

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WOD Monday, 3 August

Aug 02, 2015Comments off13 Views

Question of the Day: What did you do over the weekend? Warmup: Run 400m 3 Min Shoulder Mobility 10 Strict Shoulder Press w/ PVC 30 Second Handstand Hold WOD: Strict Shoulder Press 3-3-2-2-1-1 For Time: Row 500m

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Partner WOD Saturday, 1 August

Jul 31, 2015Comments off31 Views

Question of the Day: Coach’s Choice Warmup: Coach’s Choice Partner WOD: P1: Row 20 Cals P2: 20 D-Balls Over the Shoulder P1: 20 Burpees P2: Row 30 Cals P1: 30 D-Balls Over the Shoulder P2: 30 Burpees

Christsal-M

WOD Friday, 31 July

Jul 30, 2015Comments off42 Views

Question of the Day: What are your weekend plans? Warmup: 2 Sets: 10 Empty Bar RDL 5 Empty Bar Hang Power Cleans 5 Empty Bar Front Squats 5 Burpees   WOD: EMOM 5 Min: 3 Deadlift @

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WOD Thursday, 30 July

Jul 29, 2015Comments off39 Views

Question of the Day: What is your favorite country besides the United States? Warmup: Row 2 Min @ 50-75% 2 Sets (1 w/ PVC and other w/ Empty Bar) 10 Front Squats 10 Push Press 10 Thrusters

WOD Wednesday, 29 July

Jul 28, 2015Comments off35 Views

Question of the Day: Coach’s Choice Warmup: 3 Minutes Front Rack Mobility 2 Sets: 10 Air Squats 10 Push Ups 10 Box Jumps (Step Down) WOD: Front Squat 3-3-3-3 8 Min AMRAP: 5 Box Jumps 10 Push

Griff

WOD Tuesday, 28 July

Jul 27, 2015Comments off44 Views

Question of the Day: What is something in CrossFit you wish you were better at? Warmup: 5 Minutes Calf and Ankle Mobility 15m High Knees 15m Butt Kickers 15m Bear Crawl 15m inch Worm 15m Duck Walk

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WOD Monday, 27 July

Jul 26, 2015Comments off50 Views

Question of the Day: What did you do this weekend? Warmup: 2 Sets: 10 Kipping Swings 6 Broad Jump Burpees 10 Empty Bar Clean and Jerks   WOD: EMOM 5 Minutes: 3 Thrusters (Heavy) 3 Sets for

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Partner WOD Saturday, 25 July

Jul 24, 2015Comments off48 Views

Question of the Day: Coach’s Choice Warmup: Coach’s Choice   WOD: Row 2000m 100 Empty Bar Thrusters 60 Pull Ups Break up work however you want. Have fun!

crossfit-girls

WOD Friday, 24 July

Jul 24, 2015Comments off73 Views

Question of the Day: What are your weekend plans? Warmup: 4 Minutes Shoulder Mobility 3 Sets (2 w/ PVC and 1 w/ empty Bar) 5 Shoulder Press 5 Push Press 5 Push Jerk 20 Double Unders WOD: