Day

July 23, 2018
Bench Press (5-5-5-3-1+) Metcon (Time) 4 RFT 200m Farmers Carry 10 Stepups 10 Pushups
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Warm-up Row 250m Good morning x10 3 RNFT Clean and Jerk Prep Jump from Knee x5 Press in squat/split x5 Hang Clean x5 Push/Split Jerk x5 Clean & Jerk x5 Clean and Jerk (4×3+3 acrosa) *Keep weights light and snappy to dail in good movement habits, and to reserve intensity for Metcon. **3 cleans followed...
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Workout of the Day

CrossFit

  • CrossFit WOD 11/17/18

    Warm-up
    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups

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