Category Archives: WOD

Wednesday 09.03.14

WARM UP PVC Mobility 400m run 40 Slam Balls 40 Slam Ball Sit-ups STAMINA Rowing – 500m/400m/300m In pairs, rest while partner rows All Groups METCON 10-9-8-7-6-5-4-3-2-1 Back Squats T2B 2 Wall Climbs between sets Elements: 65/45; Knee-ups or hollow-rocks … Continue reading

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Tuesday 09.02.14

WARM UP PVC Mobility Jog 200m 2 Rounds: 5 Inchworms 10 Single-leg toe touches w/ back leg kick back 15 Jumping Squats STRENGTH/OLY Power Cleans 15:00 to find 3RM Elements: Work on technique Fitness: Work on technique, fast elbows Performance: … Continue reading

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Monday 09.01.14 – ONE CLASS AT 10:00AM ONLY!

Hero Wod: Whitten (Single Athlete Effort OR In teams of 2) 5 RFT: 22 KB Swings – 70/53 22 Box Jumps – 24/20” 400m Run 22 Burpees 22 Wallball Shots – 20/14#

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Sunday 08.31.14

11:00 = Yoga for CrossFit 12:00 – 2:00 = Open Gym

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Saturday 08.30.14

9:15am team wod: 2 person teams; for time & reps 2 rounds of the following: 400m run/burpees – switch; count burpees 25 box jumps/deadlifts – switch; count deads 25 wall balls/hang power cleans; switch, count HPC Partner 1 runs 400m … Continue reading

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Friday 08.29.14

WARM UP PVC mobility Leg swings x 10 each leg 3 rounds: 15 slam balls 10 burpees SKILL Kipping – Ring Dips, Pull-up, T2B Pick one or two to work on for 10-15 minutes METCON 1:00 ME (max effort) Muscle-ups … Continue reading

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Thursday 08.28.14

WARM UP 10 PVC good mornings 10 KB swings Jog 200m 10 PVC good mornings 10 KB swings Jog 200m STRENGTH Deadlifts 5×5 Elements: Lightweight Fitness: Lightweight, focus on form Performance: Moderate Competition: As heavy as possible METCON 500m row … Continue reading

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Wednesday 08.27.14

WARM UP Jog 200m Row 250m Dynamic Warm-up: Coaches choice SKILL 10:00 Rope Climbing clinic for anyone not familiar with technique Competition: 3-5 legless rope climbs METCON A) 5:00 EMOM 2 Squat Cleans 10 Air Squats B) 5:00 EMOM 2 … Continue reading

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Tuesday 08.26.14

WARM UP PVC Mobility 10 Arm circles 10 Arm crosses 2 rounds: 60 Single or 40 double unders 15 sit-ups STRENGTH Strict Press 5-5-3-3-3-1-1 All Groups: Start light and work up to two heavy singles METCON 15:00 AMRAP 10 C2B … Continue reading

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Monday 08.25.14

WARM UP PVC Mobility Run 400m 20 mountain climbers 20 squats Stretch STRENGTH Back Squat 6×3 Elements: Lightweight Fitness: Lightweight Performance: 70-75% Competition: 75-80% METCON: 5 Rounds 5 Burpees Sprint 100m 5 Burpees 10 Pistols 10 HSPU Elements: Step-ups; 10 … Continue reading

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