Category: WOD

Thursday, February 22, 2018

Warm-up 3 rounds Rack + suitcase x 1 lap R+L 10m gecko Conditioning For Time: 30 T2B 25 Box jumps, 24/20″ then: 3 rounds 12 alt. DB snatches, 50/25# 10m SA OH walking lunge, 50/35# *18 min. cap Wrap-up Stretch Progression Announcements The first Open workout will be released tonight! Visit games.crossfit.com to find out …
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Wednesday, February 21, 2018

Gold medals aren’t really made of gold. They are made of sweat, determination, and a hard-to-find alloy called guts.” ~Dan Gable Warm-up Foam roll quads & glutes Samson stretch Banded hip drill Strength 5 rounds Weighted RFESS x 5, R+L 5 KB swings, 32kg/24kg -rest *20 min. Conditioning 3 rounds 21 KB swings, 24kg/16kg 15 …
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Tuesday, February 20, 2018

Warm-up 5 min. EMOM 10 KB swings 5 McGill curl-ups, 10 sec. hold 2 bird dogs, R+L, 15 sec. hold 2 side planks, R+L, 20 sec. hold Strength Deadlifts 10 min. EMOM – 1 DL *3RM *partners Conditioning For Time: Row 1000m Run 800m 100 DU/200 singles *15 min. cap Wrap-up Mid-line Stability 50 hollow …
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Monday, February 19, 2018

*Normal Class Schedule Today!  5:30AM, 5:30PM and 6:30PM. Sign up here…  “Each morning we are born again. What we do today is what matters most.” ~Jack Kornfield Warm-up 2 rounds 2 KB overhead carry x 1 lap, immediately followed by 2KB rack carry x 1 lap 10m bear crawl Strength 5 rounds Seated DB/KB press …
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Saturday, February 17, 2017

Warm-up 2 rounds Goblet carry x 3 laps 7 lateral med ball throws, R+L Conditioning 10…9…8 –> 1 Goblet squats, 32kg/24kg Pull-ups/ring rows HR push ups Ab-mat sit ups *20 min. cap Wrap-up Stretch Progression Announcements The CrossFit Open is almost here! We will host Workout 1 next Sat, Feb 24 at 9:00am. Learn more …
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Friday, February 16, 2018

Warm-up 7 min EMOM 5 ball slams 5 McGill curl-ups, 10 sec. hold 2 bird dogs, R+L, 15 sec. hold 2 side planks, R+L, 20 sec. hold Strength Deadlift 10 min. EMOM – 2 DL *95% 3RM Conditioning 5 rounds 30 sec. box jumps, 24/20″ 30 sec. ball slams 30 sec. burpees 30 sec. rest …
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