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W.O.D.

080713 Wednesday WOD

Warm Up 400m Run / Row 25 Sit Ups 25 Squats Good Mornings Hamstring stretches (coach led) Skill / Strength 5×5 Deadlift increase weight every set with 5th set at/around… Continue reading

August 6, 2013 / W.O.D.
080613 Tuesday WOD

Warm Up floor hip drive dorsiflexion stretching rig squats Skill tabata bottom squat holds with rig and Ball slam ball WOD 10 min AMRAP 10 Pull Ups 20 Squats 30… Continue reading

August 5, 2013 / W.O.D.
08-02-13 Friday WOD

Warm Up 1 x 15 Samson Stretch squat push ups bicycle crunches shoulder stretching and roll out shoulder mobility Skill Bench Press: 3 sets of 5 reps WOD 75 Pullups… Continue reading

August 1, 2013 / W.O.D.
08-01-2013 Thursday WOD

Warmup 25 Jumping Jacks 10 Burpees 25 Mountain Climbers 10 MB Squat Cleans x 3 Rds Skill/Strength 5×5 Front Squats Workout 20 DB Squat Cleans (35/25) 400m Run 20 Box… Continue reading

July 31, 2013 / W.O.D.
7-31-13 Wednesday WOD

Warm up CF x 1 Burgener Warm up with PVC Skill Snatch Work up to WOD weight and get weights ready for increases WOD 4 Snatches EMOM Every 5 min… Continue reading

July 30, 2013 / W.O.D.
07-30-2013 Tuesday Workout

Warmup 12 OHS 12 Pullups 12 Dips 12 KB Swings 12 Leg Swings Forward (R, then L) 12 Leg Swings Lateral (R, then L) x 2 Rds Skill/Strength Snatch Workout “The… Continue reading

July 29, 2013 / W.O.D.
07-28-2013 Monday Workout

Warmup CF Warmup 15 x 1 Skill/Strength Hand Release Pushups – Competition Standards Workout 50′ Weighted Lunges w Plate Overhead (25/15) 5 Burpee Box Jumps (24/20) 50′ Weighted Lunges w… Continue reading

July 28, 2013 / W.O.D.
7-25-13 Thursday WOD

Warm Up 15 OHS with PVC Shoulder stretching with bands 3 wall walks 200m Run x 3 Skill American vs Russian KB Swing WOD – 2008 CrosssFit Games 30 squat… Continue reading

July 24, 2013 / W.O.D.
07-24-2013 Wednesday Workout

Warmup SS R&L 12 Lunges 12 Pushups 12 Dips x 3 Rds or 10min Skill/Strength 4×10 Push Presses Workout Death by Ten Meters Once you are finished with the DB10m, 5… Continue reading

July 23, 2013 / W.O.D.
07-23-2013 Tuesday Workout

Warmup 30 Mountain Climbers 20 MB Squat Cleans 10 Toes to Bar Stretch x2 Rds Skill/Strength 5×5 Back Squat Workout 2013 Regionals Event #1: “Jackie” 1000m Row 50 Thrusters @45lbs M&W… Continue reading

July 22, 2013 / W.O.D.