CrossFit WOD – 9/15/18

Warm-up

Min 0-5

Wall Run

Shoulder 30 Sec

30 sec rest

Waist 30 Sec

30 sec rest

Thigh 30 Sec

Min 5-15

Snatch Prep:

Footwork H/M/L x10

High Hang Snatch x10

Hang Snatch x10

Snatch x10

MIn 15-25

Warm-up Snatch

25-30

Set up sleds and potty

30-60: Metcon (Time)

Team Workout

Aquire 800m sled Push

160/125

Then

x200 Squat Snatches

75/55

95/75

115/85

135/95
Weight Increase every 50 Reps

Alt Weights

bar

65/45

75/55

85/60

95/65

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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