WOD Wednesday 7/31/19

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“Ninja Turtle” Every 4 mins for 20 mins do: 3 Chest-to-bar Pull-ups 6 Toes-to-bars 9 Deadlifts, 225/155 lbs 12/9 Assault Bike Calories GENERAL Working through 5 fast paced intervals today Rounds begin on the 0-4-8-12-16 Looking to have somewhere between 1:30-2:00 of rest before starting the next round Score is the slowest interval of the […]

WOD Tuesday 7/30/19

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“Kelly Rowland” For time: 50/35 Row Calories — then — 3 rounds of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs — then — 50/35 Row Calories GENERAL Going long and light with this mash-up of the CrossFit benchmark workout “Kelly” “Kelly” is typically 5 rounds, but two of those […]

WOD Monday 7/29/19

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Lifiting: 3 RM Push Jerk WOD: “Beef Jerky” Complete as many rounds as possible in 12 mins of: 21 Kettlebell Swings, 53/35 lbs 14 Alternating Kettlebell Reverse Lunges, 53/35 lbs 7 Push Jerks, 165/115 lbs 7 Push Jerks (165/115) GENERAL The push jerk is the focus of this two part workout Looking to complete 3-4 […]

Power Hour 7/29/19

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Bench Press 10×3 at 65% 1RM 1 min rest between sets SPeedy bench weight should be between 60-70% of your 1RM Finisher: 5×10 bent over db row Each arm 5×10 db tri kick backs 5×10 push ups 5×10 Front raise+lat raise 5×10 heavy db shrugs

Endurance WOD 7/28/19

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For time: 3 rounds of: Double Under, 20 secs Kettlebell Swing, 20 secs Reverse Lunge, 20 secs — then — Run, 800 m — then — 3 rounds of: Double Under, 20 secs Kettlebell Swing, 20 secs Reverse Lunge, 20 secs — then — Run, 400 m — then — 3 rounds of: Double Under, […]

WOD Friday 7/26/19

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Lifiting: Find a Heavy 3 Posistion Power Snatch WOD: “Hopscotch” 5 rounds for time of: 10 Power Snatches, 95/65 lbs 10 Box Jump Overs, 24/20 in GENERAL Two part, snatch focused workout For the 3-position snatch, we are hitting one snatch from the pockets, just above the knee, and the floor The goal with the […]

WOD Thursday 7/25/19

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“Air BnB” 5 rounds, 1 min per station, of: AbMat Sit-up Assault Bike Calorie Air Squat Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. GENERAL Athletes will work for 3 minutes straight before resting for […]

WOD Wednesday 7/24/19

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Lifting: Push Press 3RM WOD: “Trail Blazer” 3 rounds for time of: Run, 800 m 80 Double Unders 21 Push Press, 115/85 lbs GENERAL Two part, push press focused workout Push presses come from the floor in the workout and the rack in the strength piece Looking for distances, weights, and variations that allow us […]