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Monday 9.11.17 WOD
Metcon “9/11 Tribute WOD” Complete in Teams of 2: 2001 meter row 175 KB Swings (55,35) (represents Flight AA 175) 125 Burpees (represents those who died in the Pentagon on 9/11) 110 Thrusters (45,35) (represents the number of floors in each WTC Tower) 110 Overhead Barbell Lunges (45,35) 93 Box Jumps (24,20) (represents Flights 93) […]
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Sunday 9.10.17 WOD
Strength Hang Power Clean, build to a heavy Metcon “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Intent: sub 12min time, this is not a time cap Finisher/Recovery Superset 1a) DB Split Squats: 3 x 8 ea. Rest 60s. 1b) DB Side Bends: 3 […]
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Saturday 9.8.17 WOD
Metcon Partner Up! 20min AMRAP 20 Burpees 20 Alt. DB Snatches (55,35) 200m Medball Run (20,14) –Rest 3:00– 5min AMRAP Max Distance Sled Drive (avg. body weight) –Rest 3min– 5min AMRAP Max Distance Farmer Carry (70,55) $ Out Arms + Abs 3 Rounds of: 15 Flutter Kicks 20 Alt. DB Curls 30 Banded Pushdowns WOD […]
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Friday 9.8.17 WOD
Strength Squat Snatch 6×4 –2min reset– Front Squat 6×4 Metcon 4 Rounds 9 Deadlifts (Rx 225,155) 12 T2B 15 Box Overs (Rx 24,20) 2min rest b/t rounds *Score = fastest split Rx+:(add 6 Strict HSPU per rd) (275,185) L3: (185,125) L2: (155,105) (Knee Lifts) (20,14) L1: (135, 95) (Knee Lifts) (20,14 Alt. Step-ups) Intent: Unbroken DLs, T2B […]
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Thursday 9.7.17 & Monday 9.11.17 CrossFit Kids WOD
Warm up :45 high knees :15 rest :45 plank hold :15 rest :45 butt kicks :15 rest :45 plank hold :15 rest X 2 **10-12 /40-42 Lift Introduce & review squat clean 5×1 squat clean – slight jump each round 10×1 power clean & front squat **10-12 /50-54- demo **20 / 10-14 Skill work Pull […]
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Thursday 9.7.17 WOD
Skill Work 8min EMOM ODDs: 40s your choice bike, row, running at 70-80% Max HR EVENs: 40s of Dub or TU Practice * Intent: improve upon movements by adjusting to coaching ques. We will repeat every Thursday for 3 weeks Metcon 5 Rounds 15 Wallballs (20,14) 500m Row 1min rest b/t rds L2: (14,10) L1: […]
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Wednesday 9.6.17 WOD
Strength Bench Press 1RM Metcon For Time: 1 Seated Legless Rope Climb, 10′ 21 Burpees 21 KBS (53,35) 1 Seated Legless Rope Climb, 10′ 15 Burpees 15 KBS 1 Seated Legless Climb, 10′ 9 Burpees 9 KBS L3: (5 strict pull ups each rd) (45,35) L2: (7 Band Assisted Strict pull ups each rd) (35,25) L1: […]
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Tuesday 9.5.17 WOD
Metcon Partner Up! 22min AMRAP 50 Body Weight Lunges (L+R=2) 200 Meter Run 50 Abmat Sit-ups 200 Meter Run 50 Double Unders *One person works. Split reps as needed including run L2: (Double Under Attempts) L1: (Single Unders x 2) Alternate Options: 200m Run = 250m Row, 30s Bike or Ski Erg *Intent: Maximize output […]
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Tuesday 9.5.17 & Wednesday 9.6.17 CrossFit Kids WOD
Welcome to CrossFit!!! Warm up The name game: Write different moves on the whiteboard Have kids make a circle What’s your name? Pick an exercise and do as many reps as there are letters in your name! **10-12 /42-44 Demo Squat Press Burpee Bike **7-10 /49-54 Set up and grab equipment **5-7 / 54-56 WOD […]
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Monday 9.4.17 WOD
Metcon “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Rx: (20,14)(75,55)(20″,20″) L2: (16,10)(55,35)(20″,20″ L1: (14,10)(45,25)(20″,20″ step ups) $ Out Have a great Labor Day! WOD NOTES
