Category Archives: CrossFit WOD

WOD 10-31-14

Warm Up/Skills 3 x 5 Max L Holds on Rings 3 x 5 False Grip Pull Ups on Rings OR if cannot do pull ups- hold false grip x5 as long as possible 3 x 5 Skin the Cats on … Continue reading

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WOD 10-30-14

Warm Up/Skills Beginner handstand holds and wall walks – Intermediate strict handstand push-ups – Advanced handstand walks 3 x 10 Ring Rows 3 x 10 Dipping Birds per side (weighted with DB’s) Strength Dead Lifts- warm up to 85% of … Continue reading

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WOD 10-29-14

The “Tabata” Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  The score is the LEAST number of reps performed in any of the 8 intervals.  In “tabata this” the row is for calories. … Continue reading

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WOD 10-28-14

Warm Up/Skills   4 rounds for QUALITY- 15 minute CAP 2 Turkish Get Ups/ side 4 Dragon Tails – SLOW 6 SLOW Mountain Climbers/side Strength  Warm Up to 85% of your 1 RM Strict Press- then do AMRAP x 3 with … Continue reading

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WOD 10-27-14

Warm Up/Skills  5 Pistol “Roll Ups” side Strict toes to bar (AMRAP x5) Box Squats (3x 5) (Bar/ Add Weight/Add More Weight) Slow down, sit on box, drive through heels to stand up fast) Strength Back Squats- warm up to … Continue reading

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WOD 10-25-14

WOD 4 Cycles of 2 minutes of max weight moved Exercise 1 – Power Cleans Exercise 2 – Shoulder to Overhead Exercise 3 – Back Squat 1 minute break between exercises to change weights Explanation 8 minutes will be spent … Continue reading

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WOD 10-24-14

Warm Up The “official” CrossFit Warm-up 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit Ups, Back Extensions, Pull Ups (or ring rows), Ring Dips. Do Samson Stretch on each side for 30 seconds each … Continue reading

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WOD 10-23-14

Warm Up  The “official” CrossFit Warm-up 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit Ups, Back Extensions, Pull Ups (or ring rows), Ring Dips (sub is push Ups today!!) Do Samson Stretch on each … Continue reading

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WOD 10-22-14

Warm Up The “official” CrossFit Warm-up- 15 minute cap NOTE-FOR PULL UPS- try and do a DIFFERNT KIND of pull up EACH ROUND!! Mix it up! 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit … Continue reading

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WOD 10-21-14

Warm Up  The “official” CrossFit Warm-up 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit Ups, Back Extensions, Pull Ups (or ring rows), Ring Dips. Do Samson Stretch on each side for 30 seconds each … Continue reading

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