Month: December 2021

CrossFit WOD, January 3, 2020

CleanatteWarm-upWarm-up2:00 Mono Warm-up — Bike, Run, Row or Ski into… CHIPPER WARM-UP (5 min cap)40 Jumping Jacks30 Mountain Climbers20 Jump Squats10 Alt. Lunge with PVC Pass10 Barbell Strict Press10 Alt. Elbow Punches1:00 Alt. GroinersStrengthClean and Jerk (1RM)ON A 25:00 RUNNING CLOCK…Build to 1RM Clean & Jerk *Last Seen 9/4/19 (Score is Weight)WorkoutMetcon (Time)3 ROUNDS FOR …

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CrossFit WOD, January 2, 2019

20.5Warm-upWarm-up1 ROUND1:00 Row (EZ pace)10 Scap Push-Ups10 Scap Pull-Ups5 Wall Ball Front Squats5 Wall Ball Push Press5 Wall Ball Thruster 1 ROUND:30 Row (MOD pace)10 Kipping Swings5 Wall Ball Front Squats5 Wall Ball Push Press to Target5 Wall Balls 1 ROUND:30 Row (SPRINT)10 Kipping Swings10 Wall BallsWorkoutCrossfit Games Open 20.5 Scaled (Ages 16-54) (Time)For time, …

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CrossFit WOD, January 1, 2019

New Year BurnerToday is Open Gym format 1pm-6pm.Warm-upWarm-up1 ROUND5 Push-Up to Down Dog:20 Hollow Hold20 Shoulder Taps:45 Bike (Light-Mod) 1 ROUND5 Inch Worm + Push-Up:20 Hollow Hold3 Wall Walks:45 Bike (Mod-Hard)SkillWarm-upON A 12:00 RUNNING CLOCK…Practice HS Walk Skill* *Beginner – Bear Crawl or Box WalkIntermediate – Box Walk or Guided WalkAdvanced – Guided Walk or …

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CrossFit WOD, December 31, 2019

TuesdayWarm-upWarm-up2 ROUNDS10 Alt Box Step up5/5 DB Strict Press1:00 Alt. Deadbugs THEN… 2 ROUNDS8 Box Jump + Step Down8/8 DB Push Press *Non-working hand holds DB at shoulder1:00 Alt. Bird Dogs THEN… 2 ROUNDS10 Box Jumps *Fast10 DB Push Press1:00 Plank HoldWorkout“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)AMRAP x 20 MINUTES*20 Box Jumps (24/20)20 …

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CrossFit WOD, December 30, 2019

MondayWarm-upWarm-up2 ROUNDS:45 Bike10 Alt Spiderman Lunges10 Bootstrap Stretches5 Inchworms3 Burpee Broad Jumps THEN… 3 ROUNDS (W/ Empty Barbell)5 Snatch Grip RDLs5 Kang Squats5 Behind the Neck PressStrengthSnatch (1RM)ON A 25:00 RUNNING CLOCK…Build to 1RM Snatch *Last Seen 8/28/19 (Score is Weight)WorkoutMetcon (AMRAP – Reps)ON A 5:00 RUNNING CLOCK…30 BurpeesMax Reps of Power Snatch (95/65)|(65/45) (Score …

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CrossFit WOD, December 27, 2019

Daze HazeInspiration”Your life is a reflection of your habits. If you want different results, choose different habits.”-UnknownWarm-upWarm-upI. 3 SETS FLOW SQUAT WARM-UP10/8 Cal on Bike10 Bootstrapper Squats10 Alt Reverse Lunges w/ a Twist10 Alt Leg Swings10 Alt Knee Pull to Chest II. 2 SETS BARBELL FRONT RACK WORK:30 L/R Tricep Smash in Rig10 Alt Front …

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