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Tuesday 9.10.17 WOD
Metcon 3 Rounds Teams of 2 Row 1k Run 800 Meters 100 Double Unders 30 Burpees L2: (50 Double Unders) L1: (2x Single Unders) *One person works. Split work in half. P1 completes half of the work, then P2 completes the other half. Intent: Strictly aerobic capacity. Focus on breathing, pacing and managing heart rate […]
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Tuesday 10.10.2017 Crossfit Pre-teens
Warm-up Relay Style Round 1: 10 med ball squats, 100 m run Round 2: 10 med ball push press, 100 m run Round 3: 10 Med ball lunges, 100 m run Round 4: 100 m sprint Round 5: 100 m back pedal Skill Jump for height – each team member gets 6 jumps – add […]
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Monday 10.9.17 WOD
Strength Power Clean (Every 2min, 5 x 1.1.1, (10s) 80% of last month PR) If no 1RM, work up to on Begginner: All sets moderate weight Intent: Moderatley heavy with 10s b/t reps Metcon 10min AMRAP 25 Power Cleans (95,65) 50 Thrusters (95,65) L3: (75, 55) L2: (65, 35) L1: (45, 25) Compare to 5.22.17 […]
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Monday 10.09.2017 Crossfit Teens
Warm-up Relay Style Round 1: 10 med ball squats, 100 m run Round 2: 10 med ball push press, 100 m run Round 3: 10 Med ball lunges, 100 m run Round 4: 100 m sprint Round 5: 100 m back pedal Skill Jump for height – each team member gets 6 jumps – add […]
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Sunday 10.8.17 WOD
Strength Every 2min complete: 1a: Hang Power Clean (4×4) 1b) Gymnastics Skill Work Metcon “Dylan” 15 Rounds 8 HR Push Ups 10 Power Snatches (75,55) Last Complete 10.8.16 $ Out Pick Extra Credit Work from One Day this Week and Complete
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Saturday 10.7.17 WOD
Metcon “EOD 133” –while wearing a 20 lb vest or body armor— 65 Front Squats (135,95) 65 Kettle Bell Swings (70,55) 16 Partner Over Burpees 400 Meter Run 65 Hang Power Cleans (135,95) 65 Sing Arm Kettle Bell Press (55,35) 16 Partner Over Burpees 400 Meter Run 65 Chest to Bar Pull Ups 65 Box […]
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Friday 10.6.17 WOD
Skill 1) Deadlift against a band: 10 x 2 @50%, every 60s. 2) Seated Box Jumps: 5 x 4. Rest 60s. WOD “Down Range V2” 3 Rounds of: 5 Power Cleans (155, 105) 10 Front Squats (155, 105) 15 Bar Facing Burpees Rest 2:00 RX: (135, 95) L2: (115, 75) L1: (95, 65) (Burpees) 20:00 […]
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Thursday 10.5.17 WOD
Skill 5 Sets of: 1a) 3-5 Squat Snatch @ 60% 1b) 1-3 Rope Climb WOD 5 Rounds of 40 work, 20 rest Double Unders or attempts KB SDHP (55,35) Russian Twists w. a plate (25,10) Mountain Climbers, 2 count KBS (55,35) *For quality, no score $ Out 150 Banded Pull-aparts 100 Banded Pushdowns 75 Hollow […]
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Thursday 10.05.2017 Crossfit Pre-Teens
Warm-up Coach Choice! Metcon (Time) 1 mile run Lift Deadlift (1x1x1x1x1x1x1…
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