Category: WOD
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Skills Seminar May 13, 2018 (Sunday)
Read More: Skills Seminar May 13, 2018 (Sunday)Master the art of handstand push ups and pistol squats! We’ll be continuing our monthly seminar series on developing CrossFit skills, and this month we will be hosting focusing on learning the technique behind handstand push ups and pistol squats. Registration: Sign up at the front desk Time: Sunday May 13th / 10:30am – 11:30am Cost:…
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WOD May 11, 2018 (Friday)
Read More: WOD May 11, 2018 (Friday)Core: Tabata Alternating V-Up sit-ups Plank Holds Weightlifting: Power Snatch + Hang Squat Snatch E2MOM 12 minutes 1 PS+ 1 HS from below the knee @70% Complex involving combination of power snatches plus hang squat snatch WOD: 15-12-9-6-3 Deadlift 225/155 lb Burpee Box Jump 24/20
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WOD May 10, 2018 (Thursday)
Read More: WOD May 10, 2018 (Thursday)Skill Work: Wall Balls 30 Wall Balls for time Rx 20/14, Rx+ 30/20 Weightlifting: Push Press E2MOM 12 minutes Even minute: 6 Push Press @ 60-65% of alternate Odd minute: 6 Toes To Bar or Knees to elbow WOD: AMRAP in 10 Minutes 20 Push-ups 15 Front Squat 95/65 lb 10 Front rack walking lunge…
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WOD May 9, 2018 (Wednesday)
Read More: WOD May 9, 2018 (Wednesday)Gymnastics: Muscle-ups EMOM 6 minutes: 4 Kipping Swings + 1 muscle up Weightlifting: Deadlift E2MOM 12 minutes 2 DLs at 85% alternate w/ 1-2 rope climbs WOD: AMRAP 8 minutes 50 Double Unders 10 Power Clean and Jerks 155/105 100 meter run rx+: 15 cal assault bike
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WOD May 8, 2018 (Tuesday)
Read More: WOD May 8, 2018 (Tuesday)Capacity 100m Row (Time) 4 X 100 Meter Row Sprint, score is your slowest round. take 1 minute rest in between each Weightlifting: Front Squat E2MOM 12 minutes 8 Front Squats at 65% of your 1 RM WOD: 4 Rounds for time cap-20 mins 30 Wall ball shots 20/14 lb 10/9 10 Single Arm Alternating…
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New Boot Camp Session May 7, 2018
Read More: New Boot Camp Session May 7, 2018New Boot Camp Session #3 May 7, 2018 – June 15-2018. This week starts the Pre-registration for the upcoming 6 weeks of Boot Camp class! Now’s is the time to capitalize on those gains and get that summer body! Pre-register for Boot Camp Session #3 no later than May 5th for ONLY $140! This is…
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WOD May 7, 2018 (Monday)
Read More: WOD May 7, 2018 (Monday)Skill Work: Stand Hold Tabata Hand Stand Hold Feel Free to do HS walks as well Weightlifting: Bench Press E2MOM 12 minutes 8 Bench press at 60% of 1 rm WOD: 2 rounds for time: 21-15-9 Hang power clean 115/75 lb Lateral Burpee over bar Cap: 15 minutes
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WOD May 4, 2018 (Friday)
Read More: WOD May 4, 2018 (Friday)Core: Tabata Alternating L-Sit Hold Plank Hold Skill Work: Rope Climb EMOM 12 minutes Odd min 2 Rope climbs Evem min 4 HSPU You can alternatively choose to do hand stand walks on even minute instead of the HSPU WOD: A: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15…
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WOD May 3, 2018 (Thursday)
Read More: WOD May 3, 2018 (Thursday)Skill Work: 30 CAL ROW Weightlifting: Deadlift E3MOM 12 minutes establish a 3 rep max deadlift WOD: AMRAP in 12 minutes 200 m run 15 American KB swings 32/24 kg 10 push ups
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WOD May 2, 2018 (Wednesday)
Read More: WOD May 2, 2018 (Wednesday)Skill Work: Toes to Bar MAX TOES TO BAR IN ONE MINUTE Weightlifting: Clean and Jerk E3MOM 12 minutes 1 RM CNJ, start at 85% and work up WOD: AMRAP in 12 minutes 200M Run 20 Burpees 200M Run 35 Burpees 200M Run 50 Burpees
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CrossFit – Mon, May 18
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Push Press x 3 reps SA DB Row x 10ea Conditioning…
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CrossFit – Sun, May 17
CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run
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Hype Hitters – Sat, May 16
CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)