Category Archives: CrossFit WOD

WOD 12-19-14

Warm-up/Skills 650m Row 1 Round of the Official CrossFit Warm-up 10 Dislocates, 10 OHS with PVC, 10 Sit-ups, 10 Back Extensions, 3 Dead hang Pull-ups Strength De-load Bench Press- warm up to 65% of your 1 RM then perform the … Continue reading

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WOD 12-18-14

Warm Up/Skills 3 rounds for quality Dipping Birds (5 per side) Back Bridge (hold for as long as possible or work on progressions) 5 Strict Toes to Bar Strength De-load deadlifts- warm up to 60% of your 1 RM- then … Continue reading

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WOD 12-17-14

Warm-up/Skills The official CrossFit Warm-up 3 rounds for quality of 10 reps of each: Dislocates, Overhead Squats with PVC, Sit Ups, Back Extensions, Pull ups, Ring Dips, Ring Rows, 30 second Samson Stretch per side in between each round. Strength De-load Strict … Continue reading

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WOD 12-16-14

Warm-up/Skills The official CrossFit Warm-up 3 rounds for quality of 10 reps of each: Dislocates, Overhead Squats with PVC, Sit Ups, Back Extensions, Pull ups, Ring Dips, Ring Rows, 30 second Samson Stretch per side in between each round. Strength … Continue reading

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WOD 12-15-14

I hope everyone had a wonderful weekend!  This Saturday, December 20 is CFSP’s Christmas Party!!  Please RSVP to Anne Beeson.  Anne’s address is on the Goals board at the Box.  I hope to see you all there!! Warm-up/Skills 3 Rounds … Continue reading

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12-13-14

Group Warm-up  WOD 50 Double Unders 40 Walking Lunges with 45/35lb plate overhead 30 Sit-ups 20 Hand Release Push-ups 10 Squat Cleans 155/105 20 Hand Release Push-ups 30 Sit-ups 40 Walking Lunges with 45/35lb plate 50 Double Unders Cash Out: … Continue reading

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WOD 12-12-14

Warm-up/Skills 4 Turkish Get-ups each side as heavy as possible 10 Walking lunges each side with 55/35 kettlebells 3 Wall walks or handstand walks Strength Warm-up to 95% of your 1rm Deadlift then EMOM 7 minutes 2 reps at 95% … Continue reading

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WOD 12-11-14

Warm-up/Skills 3 rounds for quality 10 Down Up Dogs – Yes the yoga down dog into an up dog 10 SLOW Mountain Climbers/side 10 Ring Rows 30 second Handstand Hold/round Strength Bench Press- Warm Up to 95% of your 1 … Continue reading

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WOD 12-10-14

Warm Up/Skills Snatch Balance (hold bottom of squat for a 3 second count) 5 High Hang Squat Snatch 5 Snatch Pulls (save for the end- weight should be HEAVY for these) Strength Emom for 10 minutes:  2 Full Snatches at 70% … Continue reading

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WOD 12-9-14

Warm-up/Skills Back Bridges- Work up to holding for 1 minute at a time 3 x 5 Front Foot elevated Box Lunges 3 x 10 Back Extensions on GHD Strength Back Squat warm up to 95% of your arm – 7 … Continue reading

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