WOD 12.20.14

December 19, 2014 | Posted in Daily WOD | By

Workout of the Day 12.20.14

Skill of the Day 

WOD Movement Prep

Strength Work

None

CrossFit WOD

Friends and Family Day

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WOD 12.19.14

December 18, 2014 | Posted in Daily WOD | By

Workout of the Day 12.19.14

Skill of the Day 

Kettlebell Snatch

Strength Work

Back Squat 3X10 @ 60%

CrossFit WOD

For Time:

  • 3000 meter row

 

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WOD 12.18.14

December 17, 2014 | Posted in Daily WOD | By

Workout of the Day 12.18.14

Skill of the Day 

Wall Ball

Strength Work

Bench Press 5X5 (work up in weight)

CrossFit WOD

For Time:

  • 30 turkish get-up right
  • 30 turkish get-up left
  • 30 kettlebell snatch right
  • 30 kettlebell snatch left

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WOD 12.17.14

December 16, 2014 | Posted in Daily WOD | By

Workout of the Day 12.17.14

Skill of the Day 

Deadlift

Strength Work

Front Squat 4X3 (work up in weight)

CrossFit WOD

5 Rounds for time of:

  • 5 pull-ups
  • 10 toes to bar
  • 15 deadlifts 185/250

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WOD 12.16.14

December 15, 2014 | Posted in Daily WOD | By

Workout of the Day 12.16.14

Skill of the Day 

Clean

Strength Work

Press 3X10 (work up in weight)

CrossFit WOD

9-15-21-15-9

  • Wall Balls 14/20
  • Box Jumps 20/24

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WOD 12.15.14

IMG_3319

December 15, 2014 | Posted in Daily WOD | By

Skill of the Day

Push Press

Strength Work

Overhead Squat

  • 5X2 (work up in weight)

CrossFit WOD

10 to 1

  • Ring dips
  • Push ups

 

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WOD 12.13.14

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December 12, 2014 | Posted in Daily WOD | By

Workout of the Day 12.13.14

Skill of the Day

WOD Movement Prep

Strength Work

None

CrossFit WOD

Coach’s Choice or Friends and Family Day

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WOD 12.12.14

images

December 11, 2014 | Posted in Daily WOD | By

Workout of the Day 12.12.14

Skill of the Day

Deadlift

Strength Work

Deadlift

  • Find a 1 rep max
  • 3 failed attempts

CrossFit WOD

“Cindy”

20 minute AMRAP of:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

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WOD 12.11.14

index

December 10, 2014 | Posted in Daily WOD | By

Workout of the Day 12.11.14

Skill of the Day

Jerk Work

Strength Work

Jerk

  • Find a 1 rep max
  • 3 failed attempts

CrossFit WOD

“Elizabeth”

21-15-9

  • Clean 95/135
  • Ring Dips

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WOD 12.10.14

back-squat

December 9, 2014 | Posted in Daily WOD | By

Workout of the Day 12.10.14

Skill of the Day

Squat

Strength Work

Back Squat

  • Find a 1 rep max
  • 3 failed attempts

CrossFit WOD

3 Rounds for Time:

  • 500 meter row
  • 1 minute rest

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