Category Archives: CrossFit WOD

Metcon 1-28-15

Warm-up/Skills 5 rounds of the following complex- increasing load each round for weight to be used during Strength Segment 1 snatch grip deadlift 1 snatch pull 1 Hang snatch 1 Snatch Balance Strength EMOM 2 Full Snatches at 80% of … Continue reading

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Metcon 1-27-15

Warm-up/Skills 3 sets of AMRAP Pull Ups with 1 minute rest between attempts (STRICT) 3 Sets of AMRAP Push Ups with 1 minute rest between attempts Strength Back Squats- using 90% of your 1 RM for all calculations 5 @40%, … Continue reading

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Metcon 1-26-15

Warm-up/Skills 10 minute time cap Handstand Push Up Practice – accumulate 30 reps or work on shoulder taps 3 x 30 seconds Unbroken KB Swings Strength Strict Press- using 90% of your 1 RM for all calculations 5 @40%, 5@50%, … Continue reading

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Metcon 1-24-15

WOD Teams of 2 one male one female. One person works at a time, may switch off at any time, each athlete must complete the following reps.  As one athlete works the other athlete will hold a handstand (you may … Continue reading

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WOD 1-23-15

Warm-up/Skills 3 rounds for quality 3 wall walks to nose touch 10 Single Arm KB Bent Over Rows (55/35) 60 Second Plank Hold Strength Dead Lifts using 90% of your new 1 RM 5@40%, 5@50%, 3 @60%, 5@65%, 5@75%, AMRAP … Continue reading

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Metcon 1-22-15

Warm-up/Skills Official CrossFit Warm-up 10 reps of the following, Dislocates, halo’s, overhead squats, sit-ups on ghd, back extension  on god, pull-ups. 30 sec. Samson Stretch Strength Bench Press using 90% of your new 1 RM 5@40%, 5@50%, 3 @60%, 5@65%, 5@75%, … Continue reading

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WOD 1-21-15

Warm-up/Skills 600m Row 4 lengths of each of the following: Bear Crawl, Broad Jump, Duck Walk, Spider Man Crawl Please google CrossFit Duck Walk and CrossFit Spider Man so you know the proper form. THEN – MOBILITY and SNATCH Practice … Continue reading

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Metcon 1-20-15

Warm-up/Skills 3 round for quality 10 Toes through Rings 10 Ice Cream Makers Ice Cream Makers - YouTube Strength Strict Press…using 90% of your 1 Rep Max for all calculations 5@40%, 5@50%, 3@60%, 5@65%, 5@75%, AMRAP @85% Metcon 3 Rounds 9 … Continue reading

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Metcon 1-19-15

There was quite a turnout yesterday for the Sunday, 10:30am workout!!  Thank you for braving the roads and coming into the Box.  We will host Sunday’s at 10:30am – for a period of 6 weeks and see if the turnout … Continue reading

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METCON 1-17-15

Strength 65% of 1 rm Snatch and EMOM for 10 minutes 3 Squat Snatch Metcon 3 Rounds 5 Clean & Jerks 135/95 25 Wall Ball Shots 5 Clean & Jerks 3 minute rest between rounds

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