WOD 1.16.15

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January 15, 2015 | Posted in Daily WOD | By

Workout of the Day 1.16.14

Skill of the Day 

4 Rounds of:

  • 5 pistol squats (each side)
  • 30 second rest

Strength Work

Back Squat 5-5-5-5-MR @ 60%

CrossFit WOD 

10 reps

  • 100 meter sprints
  • 1 minute rest

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WOD 1.15.15

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January 14, 2015 | Posted in Daily WOD | By

Workout of the Day 1.15.15

Skill of the Day 

4 Rounds of:

  • Skin the cat
    • 30 seconds on, 30 seconds off

Strength Work

Push Press 10 minute EMOM

  • 5 reps @ 60%

CrossFit WOD 

For Time:

  • 1500 meter row
  • 45 pull-ups

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WOD 1.14.15

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January 13, 2015 | Posted in Daily WOD | By

Workout of the Day 1.14.15

Skill of the Day 

4 Rounds of:

  • Wall balls
    • 30 seconds on, 30 seconds off

Strength Work

Thruster 5-5-5-5-MR @ 60%

CrossFit WOD

7 Minute AMRAP:

  • 10 jump squats
  • 10 KBS 35/53

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WOD 1.13.15

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January 12, 2015 | Posted in Daily WOD | By

Workout of the Day 1.13.15

Skill of the Day 

3 Rounds of:

  • 5 push-ups (perfect from the ground)
  • 5 hollow rocks

Strength Work 

Clean and Jerk 10 minute EMOM

  • 5 reps @ 60%

CrossFit WOD

G

7 Rounds for Time:

  • 2 rope climbs
  • 14 double unders

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WOD 1.12.15

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January 12, 2015 | Posted in Daily WOD | By

Workout of the Day 1.12.15

Skill of the Day 

4 Rounds of:

  • 5 Overhead squats
    • tempo (5 seconds down, 3 second pause)

Strength Work 

Front Squat 5-5-5-5-MR @ 60%

CrossFit WOD

MG

4 Rounds for Time:

  • 10 power snatches 55/85
  • 5 wall walks

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WOD 1.8.15

January 8, 2015 | Posted in Daily WOD | By

Workout of the Day 1.8.15

Skill of the Day 

Push Press

Strength Work

Find 1 Rep Max push press

CrossFit WOD

Complete a 5min Amrap

  • 1min rest

4min Amrap

  • 1 min rest

3min Amrap of:

  • 7-Burpee Pull-ups
  • 7- Toe 2 Bar

 

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WOD 1.7.15

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January 6, 2015 | Posted in Daily WOD | By

Workout of the Day 1.7.15

Skill of the Day 

Clean and Power Jerk

Strength Work 

Find 1RM Max thruster

CrossFit WOD

6 Rounds of:

  • 15 Deadlifts 95/135
  • 15 HR push-ups

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WOD 1.6.14

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January 5, 2015 | Posted in Daily WOD | By

Workout of the Day 1.6.14

Skill of the Day 

Clean and Power Jerk

Strength Work 

Find 1RM for Clean and Jerk

CrossFit WOD

3 Rounds of:

  • 400 meter run
  • 30 box jumps 20/24
  • 30 wall balls 14/20

 

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WOD 1.5.14

January 5, 2015 | Posted in Daily WOD | By

Workout of the Day 1.5.14

Skill of the Day 

Front Squat

Strength Work

Find 1 RM for front squat

CrossFit WOD

“CF Baseline”

For time:

500m- Row
40- Squats
30- Sit-ups
20- Push-ups
10- Pull-ups

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WOD 1.3.14

January 2, 2015 | Posted in Daily WOD | By

Workout of the Day 1.3.14

Skill of the Day 

WOD Movement Prep

Strength Work

None

CrossFit WOD 

Friends and Family Day

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