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Category Workouts


WOD 3.4.2015

Strength Snatch-Grip Deadlift 5×3 Progressive Load, but keep it tight. All reps are ‘dead stop’. Try to mimic your actual snatch setup, NOT a deadlift with a wide grip. Metcon Two rounds for time: 12 Pistols 12 Pullups 9 Pistols 9 Pullups 6 Pistols 6 Pullups Scales for pistols include: – pushing off the floor …


WOD 3.3.2015

Strength Press 5×5 Progressive Load All reps should be performed ‘dead stop’ Metcon 20 min clock: Run Broomile then.. AMRAP 10 DB Snatches 10 Pushups * sub 2k Row for Broomile if desired (RX+ must run Broomile)


WOD 3.2.2015

Warmup Reverse Tabata (10/20) Handstand Hold During the rest periods, hold a squat stretch. Strength 30 Squat Cleans for weight – 10 minute clock This is a ‘as heavy as possible’ WOD. Pick a weight that’s challenge and do 30 reps. If you finish before 10 minutes, record your score and mark yourself as RX. …


WOD 2.28.2015

Metcon ‘Le Serpent’ 16 stations will be arranged in a snake pattern in the gym. The stations are: Wallballs (20/14) Plank Hold KB Deadlift (72/53) Pushups (may be scaled to a kids bar in the rig) REST DB Clean & Jerk (35/25) USSR KB Swing (53/35) Jump Squat Plank Pushups REST DB Thruster (25/15) Hanging …


WOD 2.27.2015

CF Games Open WOD 15.1 and 15.1a WOD 15.1 & 15.1a 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# AMRAP – Rounds and Reps the scaled version of 15.1a is: 9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5 Ground to Overhead, …


WOD 2.26.2015

Metcon Rowing Helen Three rounds of Row 400m 21 USA KB Swings 12 Pullups Post time to Wodify. Spend any remaining time in the session working on skillwork and taking care of your body (rolling out, stretching, etc) The CrossFit Games Open begins tonight! We’re going to run the first Open workout as tomorrow’s WOD. If you’d …


WOD 2.25.2015

Warmup Tabata Plank Strength In 15 minutes, find your max in this barbell complex: Push Press Push Jerk Split Jerk Metcon 15-min AMRAP 10 Overhead Squats (95/65) 20 Situps 30 Double Unders Post time to Wodify. The CrossFit Games Open begins Thursday night! We’re going to run the first Open workout as our Friday WOD. …


WOD 2.24.2015

Warmup “4 min AMRAP 3 strict TTB 6 Pullups 9 Burpees” Metcon For time: 50 Burpees Rest one min 50 Power Snatches Rest one min 50 Box Jumps Rest one min 50 Thrusters Rest one min 50 CTB Pullups RX 75/55 Rest minutes are NOT optional. The CrossFit Games Open begins Thursday night! We’re going …


WOD 2.23.2015

Warmup 3 rounds of 15 Situps 10 Pushups 30 second plank Strength 30-minute clock: Work up to a heavy C&J single. Only three misses will be allowed, after which you’ll de-load and do 5 singles at ~85-90% of the missed rep. Metcon For ten total minutes, alternate rounds of: 1 min kCal Row 1 min …


WOD 2.21.2015

Metcon Hope 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75/55 Box jump, 24/20 Thrusters, 75/55 Chest-To-Bar Pull-ups Rest Post total reps to Wodify.

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