WOD Category

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WOD Thursday, 5 March

Mar 04, 2015Comments off5 Views

Question of the Day: How long have you been doing CrossFit? Warmup: 25 Air Squats 15 Steps Walking Lunge w/ Twist Rowing Technique Review (https://www.youtube.com/watch?v=UlWUPkXrq24)   WOD: EMOM 6 Min:3 Back Squat @ 70-80% 1RM 4 Rounds

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WOD Wednesday, 4 March

Mar 03, 2015Comments off8 Views

Warmup: Row 2 Min @ 50-75% 7 Min Review w/ PVC of Push Press/Push Jerk and Split Jerk (Coach Lead) WOD: Build to a heavy complex in 4 working sets of: 1 Push Press 2 Push Jerk

Crossfit Teen Open 15.1

Mar 02, 2015Comments off5 Views

CrossFit Low Oxygen – CrossFit Teens View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP -15 Toes To Bar -10 Deadlift (85/55 RX) -5 Snatches (85/55 RX) Scaled -15 Toes To Bar -10 Deadlift

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WOD Tuesday, 3 March

Mar 02, 2015Comments off18 Views

Question of the Day: Do you roll the toothpaste or fold the toothpaste? Warmup: 2 Sets: 5 Inch Worm Push Ups 10 Empty Bar Good Mornings 20 Monkey Claps 30 Double Unders   WOD: 3 Rounds: Row

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WOD Monday, 2 March

Mar 01, 2015Comments off11 Views

Question of the Day: What did you do this weekend? Warmup: 4 Min Shoulder Mobility 2 Sets: 20 second ring static hold 10 Air Squats 10 PVC Push Press 5 Min Review of Thruster (Coach Lead)  

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Partner WOD Saturday, 28 February

Feb 28, 2015Comments off18 Views

Question of the Day: Coach’s Choice   Warmup: Coach’s Choice   Partner WOD: Alternating Cindy 20 Min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats   Partners will alternate rounds for max rounds in

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WOD Friday, 27 February

Feb 27, 2015Comments off25 Views

Warmup: Coach will go over workout and movement standards and then you will have 10-15 minutes to warmup and find weights to use.   WOD: Workout 15.1 Complete as many rounds as possible in 9 minutes of:

partner wod

Feb 26, 2015Comments off11 Views

CrossFit Low Oxygen – CFLO2 Women’s WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Alternating Cindy 20 Min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats

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WOD Friday, 27 Feb

Feb 26, 2015Comments off22 Views

Open WOD 15.1

15.1

Feb 25, 2015Comments off16 Views

CrossFit Low Oxygen – Group WOD View Public Whiteboard CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar