Category: WOD
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Skills Seminar -Rope Climbs
Read More: Skills Seminar -Rope ClimbsSkills Seminar: ROPE CLIMBS! – August 26, 2018 This month we’ll be continuing our monthly skills seminars where we will be going more in depth on different skills we commonly use in Crossfit, from things like handstand pushups to pistol squats. Our August seminar will be all about proper rope climbing technique. Date: August 26, 2018 Time:…
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WOD August 24, 2018 (Friday)
Read More: WOD August 24, 2018 (Friday)Warm-up: Posterior chain warm up Weightlifting: Deadlift (5×5 @ 65%+) E2MOM of Deadlifts 5×5 @ 65%+ WOD: For Time 50 Front Rack Lunges 65/95, 85/115 400M Run 50 Overhead Squat 400m Run 50 Thrusters
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WOD August 23, 2018 (Thursday)
Read More: WOD August 23, 2018 (Thursday)Capacity: Row 10x100m row rest :10 seconds between each set Weightlifting: Snatch (5 x 3) E2MOM 5 x 3 @ 65% + WOD: AMRAP in 9 Minutes of 10 Clean and jerk 75/95, 95/135 15 Calorie Row
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WOD August 22, 2018 (Wednesday)
Read More: WOD August 22, 2018 (Wednesday)Warm-up: Pull-ups 10 minute EMOM of pull ups at 40% of your max pull ups from 7/31 Weightlifting: Press Complex (5 x 3+3) E2MOM of Press Complex 5 x 3+3 @ 65-75% WOD: AMRAP in 12 minutes of 200M Run 5 Toes to Bar 10 Pull Ups 15 Shoulder to Overhead 75/95, 95/135
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WOD August 21, 2018 (Tuesday)
Read More: WOD August 21, 2018 (Tuesday)Warm-up: Seated Box Jump (For Distance) Take 10 minutes to complete seated box jump 3 x 3-5 Weightlifting: Back Squat (3 x 5) E2MOM backsquat 3 x 5 @ 75-85% of your 1 rep max WOD: For Time 12, 9, 6, 3, 6, 9, 3 Front Squat 75/95 Burpee Box Jump 20/24
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WOD August 20, 2018 (Monday)
Read More: WOD August 20, 2018 (Monday)Warm-up: Clean technique and mechanics Weightlifting: Hang Clean (7 x 1) E2MOM 7 x 1 high pull + 1 hang clean WOD: For Time 2, 4, 6, 8, 10 ** Deadlift 75/95, 95/135 Snatch Overhead squat ** 30 Double Unders after each round (Sub 45 singles for 30 double unders)
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WOD August 17, 2018 (Friday)
Read More: WOD August 17, 2018 (Friday)Warm-up: Tabata Double unders Weightlifting: Front Squat 5 x 5 Front Squat @ 65% of your 1 rep max WOD: AMRAP in 10 Minutes 3, 6, 9, 12…… Thrusters 65/95, 85/115 30 Double Unders *Scaled 60 singles
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WOD August 16, 2018 (Thursday)
Read More: WOD August 16, 2018 (Thursday)Warm-up: 4 x 250m row rest :30 between row sets Weightlifting: Cleans 5×3 @ 65% + of your 1 rep max WOD For Time – CAP 15 Minutes 400m run, 12 hang snatches 300m run, 15 hang snatches 200m run, 18 hang snatches 100m run, 21 hang snatches 400, 300, 200, 100 run rx: 55/75,…
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WOD August 15, 2018 (Wednesday)
Read More: WOD August 15, 2018 (Wednesday)Skill Work: Hand Stand Push Ups EMOM for 6 Minutes of Handstand Pushups. Kipping is ok but work on your strict Handstand Pushups! Weightlifting: Press Complex 5 x 3+3 @ 65-75% WOD: 7 Minute AMRAP 7 Deadlift 155/205, 175/245 7 Hand Stand Push Ups or Strict Hand Stand Push Ups 7 Lateral Burpees
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WOD August 14, 2018 (Tuesday)
Read More: WOD August 14, 2018 (Tuesday)EMOM: Pull Ups Start without weight and add weight each round. 5,4,3,2,1 -OR- Start to remove weight if added. 1,2,3,4,5 Weightlifting: Back Squat 3×5 @ 65-75% WOD: For time – CAP 18 Minutes 60 cal row 50 wall balls 14/20 40 Toes to Bar 30 G2OH 55/75 20 Pull Ups
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