Category Archives: CrossFit WOD

03-30-15

CrossFit Sine Pari – CrossFit Skills 10 x 3 Strict Pull-ups – 10 x 3 Hip Thrusts 4 x 4 Body Weight Row on Rings 4 x 4 Elevated Body Weight Row on Rings 4 x 4 Assisted Pull-ups on … Continue reading

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03-28-15

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) Partner Workout 5 Rounds 200m Run 7 Thrusters 95/65 7 Bar Facing Burpees

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Metcon 3-26-15

Warm-up 8 x 3 Strict Pull-ups – 8 x 3 Hip Thrusts 4 x 4 Body weight row on rings 4 x 4 Elevated body weight row on rings 4 x 4 Assisted Pull-up on rings Strength Deadlift – using 90% … Continue reading

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Metcon 3-25-15

Warm-up/Skills 15 minutes of stretching, rolling, downward dogs. Strength 10 EMOM 3reps @ 70% of Front Squat Metcon 20 minutes Row 1 minute max distance rest 1 minute On the rower, press “Menu,” then “Select Workout,” then “Interval:Time” then set … Continue reading

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Metcon 3-23-15

Warm-up  8 x 3 Strict Ring Dips – 8 x 3 Hip Thrusts 4 x 4 Body weight row on rings 4 x 4 Elevated body weight row on rings 4 x 4 Assisted Pull-up on rings Strength Back Squat … Continue reading

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Metcon 3-23-15

Warm-up – Week 2 8 x 3 Strict Pull-ups – 8 x 3 Hip Thrusts 4 x 4 Body weight row on rings 4 x 4 Elevated body weight row on rings 4 x 4 Assisted Pull-up on rings Strength … Continue reading

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Metcon 3-20-15

Metcon U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 … Continue reading

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Metcon 3-19-15

Skills 6 x 3 Strict Pull-ups  -  6 x 3 Hip Thrusts on the floor 4 x 4 Body weight row on rings 4 x 4 Elevated body weight row on rings 4 x 4 Assisted Pull-up on rings Strength … Continue reading

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Metcon 3-18-15

Warm-up/Skills 4 lengths of weighted dipping brids (kettlebells) 3 sets of 30 seconds of battling rope 30 seconds jump rope using new fat rope Strength Deadlift – add 10 lbs and then use 90% of this number for all calculations … Continue reading

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Metcon 3-17-15

Skills 6 x 3 Strict Ring Dips  -  6 x 3 Hip Thrusts on the floor 4 x 4 Body weight row on rings 4 x 4 Elevated body weight row on rings 4 x 4 Assisted Pull-up on rings … Continue reading

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