Month: November 2021

CrossFit WOD, January 1, 2018

CrossFit TotalInspiration”We Generate Fears While We Sit. We Overcome Them By Action.”-Dr. Henry LinkWarm-upWarm-upI. Heartrate:Dynamic II. Specific:2 Rounds w empty barbell:10 Back Squats10 Strict Press10 DL III. Skill/Strength:get into groups and begin warming up Back Squat. Ensure you lift with spotters.5 reps @ 50%3 reps @ 65%2 reps @ 80%then begin first set around 85-92%WeightliftingThe …

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CrossFit WOD, December 31, 2018

Fi-MaxInspiration”Make your life a masterpiece;imagine no limitation on what you can be, have, or do.”-Brian TracyWarm-upWarm-upI. Heartrate:5 minutes of Cardio II. Specific:10 “top half” legs only strokes (legs to ½ ext, arms straight entire time)10 legs only arms only strokes (arms locked entire time)10 legs only with hip swing10 full strokes legs and arms*focus on …

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CrossFit WOD, December 29, 2018

Flight RiskWarm-upGeneral Warmup1 length-punt kicks-foot grabs-high knees-butt kicks-carioca (and back)– duck walk-inchworms-spiderman Skill: Practice movements in WODMetconMetcon (Time)Complete for time:500m-400m-300m-200m-100m Row/Ski100-80-60-40-20 UB Alternating Single Unders50-40-30-20-10 Weighted Sit-ups 20/14 (behind head and touch toes)perform 500m Row, 100 Singles, then 50 Sit-ups. Then the next round begins with 400m Row, 80 Singles, and 40 Sit-ups…etcMetcon (Time)Complete for …

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CrossFit WOD, December 28, 2018

FamilyInspiration”The bond that links your true family is not one of blood, but of respect and joy in each other’s life.”-Richard BachWarm-upWarm-upI. Heartrate:II. SpecificIII. Skill/Strength:MetconMetcon (Time)For time w partner:200 Wallballs150 Jumping Pullups100 Bar Facing Burpees50 Clean and Jerks 95/65Scaling: decrease the number of reps if needed or work in groups of 3 if needed. While …

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CrossFit WOD, December 27, 2018

Carry The GhostInspiration”You can’t cross the sea merely by standing and staring at the water.”-Rabindranath TagoreWarm-upWarm-upI. Heartrate:Game Day II. Skill/Strength:10 minutes of Rope Climb practiceMetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of:7 hand release push-ups1 rope ascent, 12-ft. ropeScaling: modify the movements so that each set can be …

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CrossFit WOD, December 29, 2018

Flight RiskWarm-upGeneral Warmup1 length-punt kicks-foot grabs-high knees-butt kicks-carioca (and back)– duck walk-inchworms-spiderman Skill: Practice movements in WODMetconMetcon (Time)Complete for time:500m-400m-300m-200m-100m Row/Ski100-80-60-40-20 UB Alternating Single Unders50-40-30-20-10 Weighted Sit-ups 20/14 (behind head and touch toes)perform 500m Row, 100 Singles, then 50 Sit-ups. Then the next round begins with 400m Row, 80 Singles, and 40 Sit-ups…etcMetcon (Time)Complete for …

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CrossFit WOD, December 28, 2018

FamilyInspiration”The bond that links your true family is not one of blood, but of respect and joy in each other’s life.”-Richard BachWarm-upWarm-upI. Heartrate:II. SpecificIII. Skill/Strength:MetconMetcon (Time)For time w partner:200 Wallballs150 Jumping Pullups100 Bar Facing Burpees50 Clean and Jerks 95/65Scaling: decrease the number of reps if needed or work in groups of 3 if needed. While …

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CrossFit WOD, December 27, 2018

Carry The GhostInspiration”You can’t cross the sea merely by standing and staring at the water.”-Rabindranath TagoreWarm-upWarm-upI. Heartrate:Game Day II. Skill/Strength:10 minutes of Rope Climb practiceMetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of:7 hand release push-ups1 rope ascent, 12-ft. ropeScaling: modify the movements so that each set can be …

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CrossFit WOD, December 26, 2018

White NoiseNo morning classes. We open today at 4:30pmInspiration”With the new day comes new strength and new thoughts.”-Eleanor RooseveltWarm-upWarm-upI. Heartrate:Dynamic II. Specific:10 second Hollow Hold10 Wall Squats10 second Knee Tuck (parallette)10 Front Squats10 second alternating 1 leg L-sit10 Push Press10 second L-sit III. Skill/Strength:take 2-3 warmup sets of Back SquatsWeightliftingBack Squat (3-3-3-3)15 minutes to build …

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